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Most of us grew up listening to our parents tell us to straighten our room and make the bed. I'm sure I am not the only one who wondered why it was so important to make the bed, especially because it was just going to be unmade again that night! To be honest, some of us may still feel that way.
It turns out that, like many things, mom and dad may have been right about this one. A recent article suggests that a clean room could lead to a better night's sleep.
Your bedroom is more than just the room that happens to house your bed -- it is your personal environment for sleeping. A proper sleep environment is essential for quality sleep. We're talking about more than sweeping the room to keep allergies at bay (though a clean room is incredibly helpful if you suffer from seasonal or dust-related allergies).
Yeah, I love my dead pillow…anything thicker, springery and it hurts my neck.
100% agree. I sleep so well in an immaculate room
My wise, old Grandmother used to always say, "A made bed, sleeps better."
A mineral supplement, containing a fair amount of magnesium, can work wonders for restless leg syndrome. Take it about a half hour before bed.
Thank you, Dr. Breus.
I experience PTSD-related sleep difficulties, and I, too, have found that making my bedroom a sanctuary of sorts really does help; fresh sheets/blankets once a week, lavendar linen spray, candles, clean burning/mild Japanese incense, an eye mask by the bedside, etc.
And I always make my bed, turning it down about an hour or so before I go to sleep. There’s nothing like getting into a welcoming, clean bed at the end of a long day. Psychologically, there is indeed a difference between an unmade bed and a made bed; making the bed is a gesture of self-care and it only takes a few minutes.
Any suggestions Dr., or readers, as to how to deal with a partner who has chronic restless leg syndrome? Something that doesn’t involve the sofa, which is our current solution.
Heated mattress pads are the best, now I am going out to buy new pillows
i’m a terrible house keeper. i have ocd and other anxiety problems that affect my sleep and my ability to cope with things.
Great suggestions. I also like to pre-heat my side of the bed with an electric blanket, when it’s cold. I turn it off when I get in. We turn off the heat at night for better breathing.
We found a medication called Mirapex that has provided us tons of relief. Check with your doctor … it takes a little time to get the correct dosage. We’ve been using it for years now and not only do we get to sleep together, the sleep for both of us is restful. Best of luck.
I gotta say, I don’t really like your pillow test. "Springy" pillows are uncomfortable enough for me that I do better with no pillow at all. I prefer a slightly dead one, since I can fold or roll it to be a better shape.
OK, I checked it out.
That’s just nutty!
Wow. I’ll check it out, thx!
I started using a sleep mask about 6 months ago, and I have noticed a big difference in the quality of my sleep. I seem to fall asleep faster and I wake up a lot less during the night. I also suspect that I toss and turn less because I am more likely to have a slightly sore shoulder in the morning and less likely to wake up on my back.
I convinced my husband to try it, and it seems to help him as well. He is a big talker in his sleep, and he does that less often now.
You’re right there. Nothing more refreshing than a new changed sheets and pillows ,. really .! A short nap or a sound night sleep with matching dream .
One of the hardest things for me was giving up the electronics by the bed. I can honestly say I am able to get a good nights sleep. Also, I have a notebook by my bed now, to write down any thoughts, things I remember throughout the night, etc so I don’t stress about things to do.
http://thesocialshrink.blogspot.com/
I also think there is a lot of undiagnosed sleep apnea out there. Most people don’t realize they have it till they have suffered from it for years and someone else calls their attention to their snoring and stopping breathing in the night.
Bedtime routine is something that works very well from infancy through adulthood. My Dad read to us before bedtime every night. We couldn’t go to sleep without our books. To this day, we middle-aged sisters cannot sleep well without reading, even if it’s only a page or two as our eyes threaten to close.
Since we continued the tradition, all our kids are the same way. And now the first grandchild must have her books and blankie before bedtime.
Not a bad habit at all.
Incredibly true about the correlation between feeling safe and ability to sleep — Tip #1 indeed!!
Sorry, you have to pay extra for that answer.
This is what Ph.D.s get paid for.
Do you think their lack of organization might actually be a symptom of some internal dis-regulation that manifests itself in their sleep patterns as well? This, versus the idea that their home is messy and that is why they can’t sleep?
I have been thinking about this… do you think that part of the issue is that are bodies know in the evening that it is not as late as the clock indicates, so we tend to stay up, but then we are forced to get up in the morning based on the clock even though we are still tired? Silly question?
Good tips. I love clean sheets and a good mattress, bedding and pillows, and a lovely room.
When I wake up, making my bed seems natural because my room is so nice, and a joy to return to each night.
But I had to move out of it into my daughter’s old room, Hubby snores (we both do somewhat), he steals the sheets and his alarm clock is so loud, and by the 3rd "snooze" … no way. It was not working). But I want my room back. He can sleep in another room for a while.
It might be true for some people, but my ex had RLS and he never drank soda or otherwise ingested Aspartame. It’s worth considering, but it is not the cause and effect for all RLS.
Insightful.
Try a bar of soap. I know it sounds crazy, but I have read about this remedy numerous times:
http://www.peoplespharmacy.com/2005/12/07/soap-under-the/
Everyone is different. Whatever works.
I like the shower at night, too. It washes away, both physically and psychologically, the effects of the day. Also, if my feet are cold, I can’t sleep. Soaking my feet in warm water before bedtime warms my feet, but also makes me feel relaxed, and I sleep like a baby.
Wow. I’m sorry to hear that, Halsey. Melatonin is just a natural hormone so I don’t see how it could make you miserable, but I guess the chemo has thrown your body chemistry off… Yoga also me get good sleep, if that’s not too physical for you.
Take care!