Body aches, tossing and turning, loud noises, and irregular work schedules can work against a health sleep schedule. Getting a healthy night’s sleep is crucial to daytime performance. Try to find some balance by using these enriching techniques to build a comfortable bedroom environment, increase relaxation habits, and avoid stimuli that cause wakefulness.

1. A Dream Bed
Dedicating the bedroom to comfort and slumber will ensure that a night’s rest is effective. When

replacing a bed, consider memory foam mattresses and pillows at NaturesSleep.com. Memory foam places no pressure on the body and conforms to the body’s natural curves. Gone are the mornings of muscle aches and pains. Whether one prefers silky, satin sheets or crisp cotton, make sure to find bedding that feels comfortable. Make the bed every day and wash bedding regularly. Having a clean, neat room to settling into each night can set the mind at ease and allow for restful slumber.

2. Relaxation
Anxiety after work or school can cling to one’s thoughts, hours after coming home. Find relaxing hobbies and techniques to get thoughts off the day’s tasks and cultivate a peaceful home life. Massage aids, heated chair pads, warm baths, and soothing drinks can help cultivate peace before bed. Explore non-caffeinated teas as sleep aids, including sleep-enhancers like valerian tea. Consider essential oils and aromatherapy during the evenings to promote a peaceful state of mind. Reducing stressors before rest can promote healthy sleep cycles and allow one to get to sleep faster.

3. Decreased Stimuli
Dog barking, traffic noises, and other family members can cause a fair amount of noise pollution, which can keep one from falling asleep easily. These stimuli can also wake one suddenly and interrupt valuable REM sleep. For those living in noisy neighborhoods, consider investing in soft earplugs to control external noise distractions. Worried about missing an alarm clock? Find an alarm that play a sound and shakes the bed with a vibrating alert. For light pollution, find a sleep mask that seals light out of view. Make sure that a bedroom is at a comfortable temperature, as excessive cold or head can make it hard

to fall asleep.

4. Diet Changes
Going out for drinks or coffee after a long day may seem like fun, but can lead to troubled rest. Stimulants like coffee, caffeinated tea, sodas, and more can leave one’s mind and body restless in bed. Try to restrict caffeinated drinks to early mornings and afternoons, to ensure they don’t affect a sleep schedule. Alcohol can cause disruptions in brain chemicals, leading to fitful rest. If one suffers from acid reflux or other digestive issues, regulate diet accordingly. Spicy foods can lead to discomfort while in bed, and wheat may cause stomach pains for those who are sensitive to gluten.

5. Resetting Circadian Rhythms
In this modern life, work schedules are not guaranteed to be regular. Office or schoolwork can continue into the late evening, causing strange sleeping schedules. Set limits on staying up late and consider completing tasks earlier in the morning. Working in the morning after a good night’s rest can allow for better clarity and refreshed ability while completing tasks. Having a regulated circadian rhythm can go a long way, allowing for a more productive and well-rested day.