Struggling to get a good night’s sleep? Sometimes it feels like no matter what you do, restful sleep is just out of reach. But what if the secret to better sleep was right in your bedroom? With a few clever changes, you can turn your space into a sleep haven and wake up refreshed and rejuvenated every morning.

A woman in a white shirt and striped sleep mask stretches while lying in bed, surrounded by white bedding.
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Invest in a Quality Mattress

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A good mattress can make all the difference in your sleep quality. Look for one that supports your body’s natural curves and feels comfortable. Memory foam or hybrid mattresses are often recommended for their support and comfort. This investment can lead to better sleep and fewer morning aches and pains.

Keep Your Room Cool

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Lower the temperature in your bedroom to around 65°F (18°C). A cooler room helps your body stay comfortable and can significantly improve sleep quality. Consider using a fan or adjusting your thermostat. Keeping the room cool signals to your body that it’s time to sleep.

Use Blackout Curtains

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Block out unwanted light with blackout curtains. These can create a dark, peaceful environment, perfect for catching those Z’s even if you live in a bright, busy area. Blackout curtains also help regulate room temperature by blocking out the sun’s heat during the day.

Create a Sleep Routine

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Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the overall quality of your sleep. Consistency in your sleep schedule reinforces your natural circadian rhythm, making it easier to fall asleep and wake up.

Limit Screen Time Before Bed

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Avoid screens at least an hour before bed. The blue light emitted by phones, tablets, and TVs can interfere with your body’s production of melatonin, the sleep hormone. Try reading a book or practicing relaxation techniques instead to help prepare your mind for sleep.

Declutter Your Bedroom

A bedroom with a tufted headboard bed, patterned bedding, two bedside tables with lamps, and a textured white brick wall backdrop.
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A tidy room can help calm your mind. Keep your bedroom clutter-free to create a relaxing environment that’s conducive to sleep. Clutter can create a sense of chaos and stress, which can make it harder to unwind at the end of the day. Consider minimalistic décor for a calming effect.

Use a White Noise Machine

A white sound machine rests on a wooden surface in the foreground, with an unmade bed and gray sheets in the background. The machine features various buttons labeled Tone, Mask, Relax, and Calm.
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Block out disruptive noises with a white noise machine. The steady hum can help drown out background sounds and make it easier to fall and stay asleep. White noise machines can be particularly useful if you live in a noisy area or have a partner who snores. You don’t even need a fancy standalone device, there are plenty of white noise apps right on your phone.

Try Aromatherapy

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Use calming scents like lavender or chamomile. Essential oils in a diffuser can help you relax and drift off more easily by creating a soothing atmosphere. Scents like lavender have been shown to decrease heart rate and blood pressure, promoting a restful sleep environment.

Limit Caffeine and Alcohol

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Avoid caffeine and alcohol before bed. Both can disrupt your sleep patterns, making it harder to fall asleep and stay asleep through the night. Caffeine is a stimulant that can keep you awake, while alcohol, though initially sedating, can interrupt sleep cycles later in the night.

Invest in Quality Bedding

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Comfortable sheets, pillows, and blankets can enhance your sleep experience. Choose breathable fabrics like cotton or linen to keep you cool and cozy. Investing in hypoallergenic bedding can also help if you suffer from allergies, ensuring a cleaner and healthier sleep environment.

Exercise Regularly

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Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous exercise close to bedtime as it can be stimulating.

Mind Your Diet

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Eat a light snack before bed if you’re hungry, but avoid heavy meals. Foods that are high in protein and fat can be harder to digest and keep you awake. Opt for a small, healthy snack like yogurt or a banana.

Eating These 11 Foods Before Bed Could Ruin Your Sleep

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Ever wonder why some nights you just can’t seem to catch those Z’s? It might have more to do with your dinner or late-night snack than you think. Here’s a heads-up on 11 foods that could be sabotaging your sleep without you even realizing it. Let’s take a look at what to skip before hitting the hay, so you can drift off easier and enjoy a deeper sleep.

Read it Here: Eating These 11 Foods Before Bed Could Ruin Your Sleep

11 Secret Foods to Unlock Your Best Sleep Ever

Woman appearing unwell, lying in bed and covering her mouth after eating some of the worst foods to eat before bed.
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Struggling to catch those elusive z’s? What you eat before bed can be the key to unlocking a night of deep, restorative sleep. We’ve rounded up 11 surprising foods that have the power to calm your mind and prepare your body for some serious shut-eye. Ready to turn your dinner plate into a sleep-inducing powerhouse?

Read it Here: 11 Secret Foods to Unlock Your Best Sleep Ever

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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