Rest is an essential part of life. When we have quality sleep, we are healthier, happier, and have more energy to tackle the daily challenges that we face. Here are some changes you can make to your bedroom to optimize the quality of your sleep.

Ample Support

Because you lie on it for approximately 8 hours a day, your mattress affects whether you achieve restful sleep. You should replace your mattress once it loses its shape or if it is no longer comfortable. Memory foam mattresses usually last longer than spring beds and provide better support.

As you change in age and weight, your mattress needs may also alter. Even if your mattress is still serviceable, it may pay to upgrade to a new one that is better suited for your healthcare needs. Certain people may need firmer orthopedic mattresses while others may need softer air mattresses to feel comfortable.

A study found that when participants replaced their old mattresses, they experienced significant alleviations in stress and back pain. In addition, certain quality mattresses distribute weight better, meaning that you will not get disturbed by the movements of your partner as they toss and turn in bed.

Turn Out the Lights

Our bodies are attuned to the natural rhythm of the sun and our sleep is induced by the release of melatonin when it gets dark. Therefore, for the best sleep, you need to try to keep your room as dark as possible.

Ideally, you should turn off all artificial lights an hour before you plan to sleep. These lights, especially the blue light from our devices, suppress melatonin and overstimulate our minds before bedtime. A good idea is to make your bedroom a device-free zone.

It can be difficult to maintain a dark bedroom at the height of summer or in a bright city apartment. In this case, consider investing in blackout curtains or shades to block out excess light. You can also get additional darkness by using a sleep mask for your eyes.

Silence is Golden

Noise is another contributing factor to poor sleep quality. From traffic noise to televisions, barking dogs to snoring partners, many sounds can stop you from falling into a deep sleep cycle. When you cannot fall into a deep sleep, you can feel tired even after spending many hours in bed.

Insulated windows can help avoid street noise while soundproofing the walls and ceilings can dampen the disruption from your neighbors. Closing all the windows and doors and putting on the air conditioning or a white noise machine is a handy way of drowning out unwelcomed sounds.

If the noise is simply too loud or too close (in the form of a snoring partner), you can get special noise-canceling earplugs that can block out a huge percentage of ambient noise. However, these can be expensive and uncomfortable when you wear them for too long.

Chill Out

Did you know that warm temperatures can make it hard to get quality sleep? This is why we often toss and turn during warm summer nights. According to sleep experts, the best temperature range for sleeping is between 60 to 67 degrees Fahrenheit.

Even if you are not sweating yet, you should prevent yourself from getting too warm by installing a fan or air conditioning unit. The wind does not have to be directed at your body as long as the room remains cool. Cooling mattress pads or thin bedding can make a difference as well.

Keep It Neat

It may seem insignificant, but the amount of stuff you have in your bedroom can directly impact the quality of your rest. A messy and cluttered space can prevent you from becoming comfortable and lead to stress, thus affecting your ability to relax and sleep well.

On the other hand, a clean and neat bedroom lets you feel more in control and positive about yourself, leading to more restful slumber. You do not have to Marie Kondo your entire room. Just spend a few minutes each evening tidying up dirty clothes and putting away miscellaneous objects.

Let the Good Vibes Flow

Last but not least, Eastern wisdom has recommendations as well. According to feng shui, your bed should sit against a solid wall so that it can ‘ground’ your energy in the room. Try to sleep beneath the part of the room with the highest ceiling so that your body is not ‘under pressure’.

The bed should offer a view of the entire room and entrance so that you can fall asleep with peace of mind, but it should not face the door directly. It can also help to place your bed near (but not under) a window with a nice view to allow positive energy to flow into your room.

The average person spends a third of their life in bed. Invest in top rated mattresses for better posture and more rejuvenating rest. By making some small changes to your bedroom, you can enjoy good quality sleep and an improved quality of life.