If you have trouble falling or staying asleep, then you may want to take a long, hard look at your bedroom. Sleep plays a huge role in your health and well-being. When you think about it, you spend roughly a third of your life in an unconscious state.

That’s why the condition of your bedroom can significantly impact your waking life. Although many factors can affect rest, such as anxiety, stress, or medical condition, you can quickly change the quality of your slumber by optimizing your bedroom.

A good night’s sleep

You can wake up feeling fresh and rejuvenated by making your room an optimum place to sleep. Here are a few simple and effective bedroom tweaks you can start doing right away.

Light is your enemy.

Simply switching off the lights isn’t enough. You have to make sure that there are no external sources of light that are making its way inside your bedroom window. According to experts, light can interfere with your body’s production of melatonin, a hormone that induces you to fall asleep naturally.

Use thicker curtains.

If you need to work at night or on a late shift and have no choice but to sleep during the daytime, then blocking out sunlight is essential. Choose heavy curtains that can prevent the daylight from disrupting you.

Clean your room regularly.

If you’re highly sensitive to dirt and dust or suffer from allergies, then make sure you clean your room at least once a week. Over time, dust, dirt, and other allergens may gather in your carpet or sheets. If you have pets, the hairs that fall off from your beloved furry friends are also a good breeding ground for dust mites, which can trigger sneezing or a runny nose.

Silence is golden.

Just like light, ambient noise is also your enemy. Loud sounds can wreak havoc on your sleep. You can use earplugs or a white noise machine to block out the other disruptive sounds. Listening to soothing music or nature sounds can also help. Try downloading a free app that can do this in your mobile. Use it when it’s time for you to go to bed.

Keep it cool.

Determine your ideal temperature. If your room is too hot or too cold, you’ll have a difficult time falling or staying asleep. Although the perfect bedroom temperature can be subjective for each individual, studies suggest that 65 degrees F is best for sleeping. Also, the National Institutes of Health recommends that a cool sleep environment can help you burn some extra calories in the process.

Invest in an excellent mattress.

Shopping for a new mattress can be a tough experience but having the right mattress can make a world of difference. Make sure you choose a comfortable bed that allows you to fall into a deep and natural sleep. It’s no secret that mattresses are costly, but many retailers sell affordable models that are just as good as the more expensive brands. A savvy shopper will yield the best value.

If your current bed is not supportive and you suffer from daily back pain, we recommend you use a mattress topper. Adding a topper enables change in the mattress’s performance. Selecting the right topper will allow you to achieve deep sleep in no time.