Whooshing traffic, blaring television and bright streetlights can take a major toll on us, because of this it is necessary to take steps to turn your bedroom into a sanctuary to ensure proper rest!

Throughout the day — and often, the night too — our senses are bombarded with sights and sounds, and it can be tough to get away from it all when you need a little solace.

We all love crawling into bed at the end of a long day and shutting out the rest of the world, but if you find yourself reaching for your phone or computer once you get under the covers, you might need to change your habits!

Your bedroom should be a sanctuary where you can escape the rest of the world and restore your body and mind, so let’s take a look at some of the ways that your bedroom setup and nightly rituals can hinder your sleep:

Clear the clutter:

Does your living space make you feel happy and relaxed, or does just the thought of it stress you out?

Tidy up that bedroom! Decluttering it will reduce distractions and leave you feeling ready to recharge, accomplished and proud of your living space, which is great for your mental health. Talk about endorphins!

Cleaning also prevents mould, germs, bacteria and viruses from breeding, so you’ll feel better both physically and mentally.

Creative colors:

Mellow yellow? Not so much!

If you want to sleep better, try giving your room a makeover with some calming blue walls, as humans naturally find this hue to be the most soothing.

It’s not magic, just science! This phenomenon has everything to do with the way messages are sent from your eyes to your brain. You have specialized receptors in the retina of your eyes called ganglion cells, which are most sensitive to blue. These cells relay information to the part of your brains that controls your body’s 24-hour rhythm, which affects everything from performance to how you feel physically during the day.

When ganglion cells process blue images and send them to your brain, your blood pressure and heart rate naturally dip, helping you relax for an easier, deeper sleep.

Meanwhile, a bright, upbeat color scheme might put you in a heightened state that isn’t conducive to winding down at night. Even if blue isn’t your thing, you should still opt for a sedate, calming set of colors that will send you straight to the land of nod.

Come to the dark side:

The best sleep environment is dark, quiet and cool, so even if you can’t always control the temperature and noise level, do your best to avoid harsh, bright lights before bedtime.

Natural light from the sun and manufactured light like phones or street lights are both equally disruptive to your sleep, so do your best to keep them at bay. Keeping your room as dark as possible is essential when you’re trying to snooze, because even the tiniest bits of light can jolt some folks awake.

Keep your bedroom lights low to help you wind down. Installing a dimmer switch or low-wattage incandescent lamps by your bed will surely do the trick. If you’re particularly light-sensitive, try installing blackout curtains or blinds for good measure.

Toss the tech:

Many of us grab our phones as soon as we hop into bed, but your device is keeping you from those precious Z’s.

When it’s dark, your body’s internal clock triggers the hormone melatonin, telling your brain that it’s bedtime. Electronic light before bed suppresses melatonin by a whopping 22 percent, so when possible, avoid technology — including TV — for up to two hours before bed.

Keep it down!

Noise is a major culprit that keeps folks up at night, and it doesn’t even have to be loud to bug you. It can be as ambient as a ticking clock or somebody snoring next door, but when it happens during the first and last two hours of sleep, it can seriously disrupt your snooze cycle, especially when the sounds are unfamiliar to you.

Noisy surroundings are a fact of life for many of us, especially city-dwellers, but the good thing is that you can shut it out by using foam ear plugs and/or neutral “white noise” like a fan. It works like a dream!