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How to Improve Your Bedroom for Sleep

By Sara Butler

One of the keys to a great night's sleep is your bedroom. A bedroom set up for sleep doesn't require that you buy a bunch of new furniture or the latest and greatest white noise machine, but what it does mean is that with a few simple changes, your bedroom can be a sanctuary for sleep. Here are a few tips you can use to make over your room for a better night's rest.

Choose Calming Colors

Choosing colors such as soft blues and grays can really make your bedroom feel relaxing and ultimately help to improve your sleep. Warmer shades in the bedroom such a red or yellow can actually have a physical effect on you that makes sleep more difficult. They can increase your blood pressure, up your body temperature, and even increase your heart rate.

Painting your bedroom a color more conducive to sleep is a wallet-friendly way to help, but you can also try changing out your bedding before undertaking a larger project. Try adding blue or gray sheets to your bed and see if they help.

Play with Lighting

Bright artificial light is not going to help you get comfortable and ready for sleep. It can actually disrupt your brain's production of melatonin, a hormone that helps you to fall asleep at night. When it's getting around time for bed, then dim your lights or turn off the overhead lights and opt for softer bedside lamps. It's also a good idea not to have a television in your room or take your smartphone to bed -- that light is disruptive to your sleep, too.

Go for Scents

There are some fragrances that are relaxing and, therefore, can help you to sleep better. Try adding an oil diffuser to your bedroom with scents such as vanilla, jasmine, or lavender to help make your sleep quality a little better. Essential oils are a little kinder for those with allergies over sprays and air fresheners.

Pick the Right Pillow

Your mattress needs to be replaced about every 10 years, but pillows need changing up a lot more frequently. If you need to improve your sleep quality, then a new pillow is a great place to start. A newer pillow can offer the right level of support and provide less exposure to things such as dust mites and mold. Get a new pillow about every 18 months and opt for one that helps to keep your spine in a neutral position as you sleep, in line with the rest of your body.

Your bedroom is an important place, so make sure to fill it with things that will help you get a good night's sleep!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Bossier City, La.

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