How to Make Your Bedroom Sleep Friendly | Insomnia

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So there are many things that you can do to help your bedroom be more conducive to help you sleep better at night. So one of the things you can do to help you sleep better at night is keeping your bedroom cool. A cool environment will help you sleep better at night. Research has shown that sleeping in a warm environment will, in fact, increase fragmentation of your sleep.

It is also important to keep your environment dark because darkness helps with melatonin secretion, which is a hormone that helps you with sleep onset. This is especially important in shift workers where they are sleeping during the daytime, so you might want to invest in black out shades to keep the darkness in and the light out. You can also avoid electronics. Take out the TV and the computer from your bedroom because light from these devices can also hamper melatonin secretion.

Melatonin is a hormone that is secreted by our pineal gland which helps with sleep onset. Now, light is the most activating factor for us. We have receptors that are located in our retina which will take that light and send that signal to our brain that it's time to stay awake. So increasing light exposure in the evening hours will suppress our melatonin secretion. So what I tell patients is to avoid electronics starting an hour before your bedtime and stay in dim light to help with the sleep onset process.

People often become anxious about their sleep and also about remembering their to-do list for the next day. So what I tell people is instead of worrying about it and keeping yourself up because you want to try to remember these things is to keep a pad and pen by your bedside. You can easily write them down and then forget about it because you will remember it and see it in the morning.

So these are just some of things you can do to help make your bedroom more conducive to get a better night's sleep.