If you struggle to sleep at night, your bedroom set up could be to blame. Good news: there’s an easy fix.

It can be hard for moms to catch a break. From demanding bosses to home improvement projects to scrubbing sticky toddler graffiti from the walls, there is always something.

Your bedroom should be your oasis. At the end of a hectic day, you should be able to rest your head and finally relax. But what happens when you get into bed, and you can’t sleep?

Insomnia is no joke. Sleep troubles can turn your bedroom into a place of misery where you toss and turn for hours. You might even start to dread the walk down the hall to your room at the end of the night. If you associate bedtime with stress and frustration, that’s your first clue that it is time to make some changes.

If you are suffering from insomnia, fixing it may be easier than you think. Your bedroom environment actually has a major impact on your ability to fall asleep.

A few simple changes to your sleep space can make it that much easier to drift off to dreamland.

 

Begin a Quest for Utter Darkness

 

A pitch-black room is major when it comes to helping you sleep. Absolute darkness allows your body to produce melatonin, the sleep hormone.

Some types of light wreak havoc on our body’s ability to produce melatonin. Hunt down all offending sources of light and snuff them out. Be ruthless. That little sliver where the moon seeps in beside your blinds? It’s got to go. That seashell nightlight your mom got you in Hawaii? Unplug it. Blinking lights from televisions, laptops or other electronic devices should be covered up.

Go into your room, turn off the lights, and look around. If you see anything other than blackness, find the cause and deal with it.

 

Invest in a Quality Mattress

Buy the very best mattress you can afford. For some purchases, choosing a bargain price is wise. A mattress is not one of them. Sleeping on a poor quality mattress can make it difficult to get comfortable and leave you with aches and pains each day.

A good mattress will help you sleep comfortably and wake refreshed. Better sleep will lead to improved memory, ability to focus, and overall mood.

The perfect mattress for you will vary depending on your personal needs. For tips on choosing the right mattress for you, check out this guide.

Ditch the Clock

Getting rid of your clock will help you relax properly so you can sleep. Clock-watching is a terrible idea, yet many insomniacs can’t help themselves.

What’s the problem with looking to see what time it is? Picture this: You can’t fall asleep for what feels like hours. You check your clock and see that it’s 2:00 AM.

Next, you start doing the math. “If I fall asleep NOW, I will get five hours’ sleep. I may be able to make it through the board meeting.” But you still can’t fall asleep. So you check again. And again. And again. Each time you check, you get more and more anxious.

Does this sound familiar? That is why you need to ditch the clock.

If you have to set an alarm, set your phone and then turn it to airplane mode. Next, stuff it in a drawer. Do not open that drawer until the alarm goes off.

 

Make your Bed

 

Making your bed each morning can make you feel less anxious about hopping into it at night. It may sound like a stretch, but studies have proven otherwise.

According to a survey taken by Hunch.com, 71 percent of people who made their bed daily considered themselves happy. Sixty-two percent of those who did not complete this chore admitted to being unhappy.

Bed makers were more likely to like their jobs, exercise regularly and feel well-rested. The non-bed-makers didn’t like their jobs and tended to wake up tired.

It only takes about two minutes to make your bed each morning. This small investment of time is totally worth it.

Insomnia is a complicated issue, and I can’t promise that these tips will magically make it disappear. But I can assure you that they will make a difference. Every little thing you do reduce anxiety and distractions will help you doze off. And every step you take will improve the chance you have of kicking those sleepless nights forever.