Monmouth County's Ask the Doctor

H E A L T H Y H O M E

Adjusting Your Bedroom for More Sleep By: Erin Mumby Not getting enough sleep? You’re not alone! According to the CDC, 50 to 70 million Americans don’t sleep through the night. It might be your bedroom! Here are some simple ways to make your bedroom more sleep friendly. 1. Ditch your Mattress If you wake up morning after morning feeling stiff and in pain, it may time to replace your mattress. Most mattresses should last up to 10 years; however, if your mattress is worn and torn, you should consider replacing it. Sleep is so im- portant to a healthy and happy life. Although the cost of a new mattress can seem intimidating, the investment is worth it. Choosing a new mattress really comes down to personal preference. Comfort is the most important factor in choosing your new bed. 2. Better Bedding Pillows are only one important part of a comfortable bed! Invest in a thick comforter or a duvet to make you feel extra cozy. Soft blan- kets will help you to relax at night. 3. Use the Right Scents Aromatherapy is a great way to create a relaxing bedroom. This can help you decompress before bed. Lavender and vanilla are the best scents to calm you down. If you get into a pattern of spritzing scents, your brain will pick up on this signal that it’s bed time. 4. Cool down Before you say goodnight, lower the temperature of your bedroom. Low temperatures let your body know that it’s nighttime. A chill temperature will cool down your body and send you to sleep. Wearing light pajamas can decrease your body temperature. You can sleep more soundly when you’re not tossing and turning in heavy sweatshirts. 5. Color Change Relaxing colors like blue, yellow and green are great for a bedroom. These colors are calm; relaxing colors that can help put your brain at ease before you get your rest. Colors to avoid include purple, brown and gray. Purple is a color that stimulates creativity and keeps your mind going. Brown and gray can be considered dreary and not calming enough for a bedroom. 6. The darker the better Sleeping is easier in a dark room. Close those blinds! Both streetlights and moonlight can wake you up as your eyelids blink in your sleep. Turn off electronics with lighted displays. Your brain can process these lights the wrong way and it might wake you up. Darkness tells your brain its time to sleep. Turn off any lamps and get rid of those night lights! 8. Don’t Track Time Electronic clocks can also give off unwanted light. That’s not their only problem! If you wake up in the middle of the night and see the time, you may realize you have to get up in a few hours and your body will refuse to let you sleep! Face your alarm clock the other way so you can’t see it.

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ASK THE DOCTOR

SUMMER 2020