Sensory Factors

Bed

1. Have a Comfortable Bed

*  To soften the mattress, use a mattress topper that adds a layer of cushion or support for less than the cost of a mattress.

*  To firm the mattress, add a board between the box springs and mattress for a firmer support layer.

*  Rotate or flip the mattress every few months.

_____ Yes, this is an area I need to make changes.

2. Use Clean Sheets & Pillowcases

*  Wash sheets, mattress covers, pillows, and comforters regularly to reduce dust and mold that can make breathing more difficult.

*  Use hypoallergenic linens if allergies are a problem for you.

_____ Yes, this is an area I need to make changes.

3. Choose the Right Pillow

*  Different pillows are designed for different types of sleepers. Test pillows to find one that is best suited for your needs.

*  You may need more than one pillow to sleep comfortably.

*  If you are a side sleeper, put a pillow between your legs to help keep your back aligned.

*  Use a pillow to divide bed space between you and your bed partner if your bed partner’s movement wakes you during sleep.

_____ Yes, this is an area I need to make changes.

4. Decrease Clutter

*  Clear the floor and bedside tables of clutter.

*  Keep work materials, laptops, and a TV out of the bedroom.

_____ Yes, this is an area I need to make changes.

5. Make the Bed

*  Make the bed when you get out of bed to start your day. This helps to create a more welcoming space when you return for bedtime.

_____ Yes, this is an area I need to make changes.

6. Turn the Clock Face Away

*  Set an alarm, but turn the bright clock face or digital numbers away from your view.

_____ Yes, this is an area I need to make changes.

Sound

Some people like complete silence while others find nature or traffic sounds soothing. Try different background sounds to find out how you sleep the best.  A quiet room is most commonly advised for sleep.

A sound machine with white noise or nature sounds may help to muffle noises in the environment. A fan set on low can also create a rhythmic, soothing sound.

If you are trying to sleep when others are awake, a sound machine may be helpful. Close your door and add a “Do Not Disturb” sign. Wear ear plugs to reduce sounds.

Temperature

Keep the room at a temperature that is not too warm or too cool. Keep a window slightly open or turn a fan on low to help lower the temperature. Use lighter bedding in the summer and warmer bedding in the winter months. A slightly cool room is most helpful for sleep.

Smell

The room should smell fresh and free of odors. Try aromatherapy, such as lavender, that promotes sleep. Keep dirty clothes in a closet, a closed laundry bin, or another room. Keep carpets vacuumed to reduce dust and other odors. Consider having your carpets cleaned periodically. Shower, bathe, or sponge bath your body before sleep to remove any dirt, perfume, or other odors.

Light

Keep your bedroom dark to alert your body that it is time to rest. Your circadian rhythm uses light and dark to signal certain hormones in your body. Dim the lights in the house an hour or two before you go to bed. This helps to let your body know that you will be going to sleep soon.

If you are sleeping during daytime hours, cover the windows in the room you are sleeping with dark fabric, garbage bags, or other light-blocking materials. Wear an eye mask to block light from your eyes. An eye mask gives your body a sense of darkness. If you must keep a light on for safety reasons or prefer a night light, wear an eye mask to block the light when you are in bed.