The Environment Around You...

Your bedroom should be quiet and relaxing. Unwelcome noise or light, an uncomfortable or worn-out mattress and foundation, or a room that's too warm or too cool can prevent you from getting the sleep you need. There's no reason to settle for anything less than perfect sleep.

Make Your Bedroom a Sleep Sanctuary.

Is your bedroom conducive to a good night's sleep? These four factors can make a difference:

• Mattress and Foundation. Be sure your mattress and foundation meet your needs for both comfort and support. If you sleep with a partner, your mattress should also allow you both enough space to move easily.

• Light. Light is one of the body's most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep – day or night.

• Noise. Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds, such as the whir of a fan or air conditioner, are soothing because they help block out distracting noises.

• Temperature. The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that's too warm or too cool can disrupt comfortable sleep.