Getting a good night’s sleep becomes increasingly important as we age and enter new life phases. In addition to being good for your physical health, getting 7 to 8 hours of shut-eye each night greatly improves your mood and mental wellness and expands productivity and creativity. If you’re having a hard time falling asleep at night, you should consider the items in your sleeping area.

Creating a sleep-friendly environment is essential to a good night’s sleep. The items near your bed can disrupt your sleep quality and contribute to feeling tired and groggy the next day.

Here are items you should keep far away from your bed if you want to get better sleep:

Your Phone and Other Electronics

Electronic devices like cell phones, tablets, and laptops emit blue light. This disrupts your body’s natural sleep cycle. Blue light suppresses the production of melatonin, a hormone that regulates sleep. Charge your electronic devices in a different room so you’re not tempted to use them while in bed.

Digital Clocks With Bright Displays

If you like having an alarm clock in your room in lieu of depending on your cellphone as an alarm, make sure it doesn’t have a bright display. Clocks with a bright, illuminated display can disrupt your sleep. If you must have a clock in your room, select one with a dimmer display or place it in an area that does not directly face your bed.

Snacks and Drinks

No one likes having crumbs on their bedsheets. Eating and drinking in bed can lead to spills and indigestion, disrupting sleep. Your bed should be reserved for sleep and intimate moments. If you need a drink or snack before bed, make sure to have it in another area of your home, like the kitchen or dining room. Also, allow time for digestion so your sleep cycle isn’t interrupted.

Work-Related Items

You should leave your work outside of your bedroom. Items like your laptop, documents, to-do lists, and planners can create a mental association between your bed and work-related thoughts and stress. Your bedroom should be a space to relax, unwind and sleep. It should not be a place where you work or think about work.

Workout Equipment

Regular exercise is great for your sleep routine. However, workout equipment should not be in your bedroom. Having equipment in your room serves as a visual reminder of physical activity, which can be mentally stimulating. Not to mention exercise equipment can make your bedroom feel cluttered. It’s best to store your workout equipment in another room to ensure your bedroom remains a serene space.

Pets

While pets can be your best friend, having them in bed can disrupt your sleep quality. Pets move around at night, snore and make noises that can wake you up during the night. This will affect your sleep pattern. Designate a separate room for your furry friend to get the best sleep while having a pet.

Clutter

Having a cluttered bedroom can lead to feeling restless and flustered mentally. You may wake up feeling tired as cluttered spaces make it hard to relax and unwind. Keeping your bedroom tidy and organized is best to promote a restful night’s sleep.

Strong Scents

Strong fragrances from candles, air fresheners, or perfumes can disrupt sleep. Certain scents can be overwhelming and trigger your allergies or headaches. It’s best to choose calming scents like chamomile or lavender. Use natural essential oils for a subtle, beautiful fragrance. Make sure that your room is properly ventilated for a great night’s sleep.

A restful night is possible by minimizing distractions and clutter. Your bedroom should be a sanctuary where you feel at peace and rested.