Most of us grew up listening to our parents tell us to straighten our room and make the bed. I'm sure I am not the only one who wondered why it was so important to make the bed, especially because it was just going to be unmade again that night! To be honest, some of us may still feel that way.
It turns out that, like many things, mom and dad may have been right about this one. A recent article suggests that a clean room could lead to a better night's sleep.
Your bedroom is more than just the room that happens to house your bed -- it is your personal environment for sleeping. A proper sleep environment is essential for quality sleep. We're talking about more than sweeping the room to keep allergies at bay (though a clean room is incredibly helpful if you suffer from seasonal or dust-related allergies).
Believe it or not, the perfect sleep environment is all-inclusive. The study found that participants slept better when...
- they made their beds every day,
bed sheets were clean and changed once a week, the bedrooms were dark and cool, they slept on comfortable mattresses and pillows.The participants even reported that sheets with a clean, fresh scent helped them to sleep more comfortably.
I cannot emphasize this point enough: A clean, cool, dark and comfortable atmosphere is needed to create an ideal sleep environment. Particularly comfort!
The ideal sleep environment soothes all of your body's senses, easing you into sleep. We've talked before about the positive impact that a cool bedroom temperature has on sleep. You can darken your bedroom by using low wattage bulbs (45 watts or less) near your bed and making sure all the lights are off for bedtime. A quiet room can be achieved by shutting off all electronics: TV, computers and cell phones. Try using a fan or a noise machine if outside noises are an issue.
Of course, none of this matters if you cannot get comfortable!
Many people neglect the importance of comfort. Your mattress and pillow are the building blocks of your sleep environment. Making sure they are right for you and still supportive is the first and most important step towards a better sleep experience.
How do you know if you are sleeping on a "dead" pillow? Follow these simple steps:
- Begin by laying your pillow across your arm and look at how it's folded.
Does it have a slight fold, but still sticks out at the ends? If so, then the structural integrity of your pillow is fine. Or does your pillow fold -- or flop -- over your arm, like an old saddle bag? Then you have a dead pillow, and it needs to be replaced.Still not convinced? Try this:
- Lay your pillow on top of your bed and fold it in half.
Now place a shoe on top and let go. If the shoe goes flying, then your pillow is fine; if it is stays put, then you need a new pillow.I suggest developing a consistent schedule that includes routine bedtime habits to calm you down and prepare you for sleep. Avoid alcohol and caffeine within three hours of bedtime. Know how much sleep you need to wake up feeling rested and go to bed in time make it happen. Adding a few simple tasks to your routine -- taking a little time at the end of the day to straighten up your bedroom, making your bed when you first wake up and washing the bed linens once a week -- can help to create a relaxing ambience for your sleep environment.
Parents, don't forget to have the kids make their beds and clean their rooms too; tell them it's good for their health!
Michael J. Breus, Ph.D.
The Sleep Doctor™
Everything you do, you do better with a good night's sleep.™ Please visit www.thesleepdoctor.com. Facebook: www.facebook.com/thesleepdoctor
Support HuffPost
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.
Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.
Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.