A great night’s sleep is only a few decor ad­just­ments away.

Family Circle - - OFF DUTY - BY CAYLIN HAR­RIS

Block Rays You sleep well at a ho­tel not just be­cause you’re away from the wor­ries of home, but be­cause of the black­out cur­tains. Block­ing out the sun’s rays is key to good sleep be­cause light sends sig­nals that tell the brain to wake up, ex­plains Ralph Downey III, PHD, of the Sleep Lab at Cleve­land Clinic. And it’s easy to bring this trick home: “Get a black­out roller shade, with drapes as a dec­o­ra­tive touch,” says Kris­ten Peña, in­te­rior de­signer and owner of K In­te­ri­ors. You can ind op­tions at The Shade Store (the­shade­, Graber ( or RH (restora­tionhard­

Cor­ral Clut­ter You want to keep chores and work out of sight of your bed. You also want world peace and a mil­lion dol­lars. Well, at least the irst can be helped by stor­age bins. Clut­ter or nec­es­sary items can be tucked away when not in use, Peña says.

Cool It When you get all warm and cozy in bed, go light on the warm—get­ting too hot can mess with your zzz’s. The ideal room tem­per­a­ture for sleep is be­tween 60 and 67, although “sea­sonal vari­a­tions and part­ner pref­er­ences can make it a chal­lenge,” says Chris Win­ter, MD, neu­rol­o­gist and au­thor of The Sleep So­lu­tion. As for bed­ding, look for breath­able fab­rics, which will dis­trib­ute heat evenly and wick away mois­ture. Win­ter rec­om­mends Deep­sport Cool­ing Bed Sheets (deep­, from $199) and the Chili­pad Cube (chilitech­nol­ogy .com, $499), a per­sonal-sized mat­tress pad to keep you chill. Two-zone pads that keep Mama Bear cool and Papa Bear warm (or vice versa) start at $999.

Turn Down the Lights

LED light­bulbs are good for the en­vi­ron­ment. But they sure can throw your sleep cy­cle out of whack be­cause the blue tones emit­ted by the light in­hibit your body’s pro­duc­tion of (sleepy-time) mela­tonin, Win­ter says. If you in­stall dim­mers on your lights, you can lower them as the evening pro­gresses to

sig­nal to your brain that it’s al­most time for sleep. You can also look for So­raa Healthy light­bulbs (so­, which re­move the blue light, or GE’S C-sleep bulbs (, which have three set­tings—vi­brant, ac­tive and calm—that ad­just to your needs through­out the day. Kick the TV Out of the Bed­room Yes, the light from the TV can keep you up, but it’s more likely the noise—and changes in fre­quency and pitch—that can wake you up once you do doze off. If you are one of the many, many peo­ple who think the TV helps them fall asleep, just set the timer so it clicks off not long af­ter you do. The Sam­sung Frame TV (sam­, $1,200) of­fers a cool fea­ture: When it’s off it looks like a framed piece of art, so it blends with your decor. And while the blue light emit­ted by tablets and phones can keep you awake, we do like the calm­ing very low dose of blue light emit­ted by the Dodow sleep-aid de­vice (my­dodow .com, $59). It beams a pat­tern onto the ceil­ing that you fo­cus on and sync your breath­ing to, which helps re­lax you into sleep in as lit­tle as eight min­utes. The Lay­ered Look Imag­ine if you sat down to din­ner at a ta­ble that still had all the dirty break­fast and lunch dishes on it. Of course it wouldn’t be a re­lax­ing meal. The same goes for crawl­ing into an un­made bed. “Get­ting into a bed that’s made is not only more invit­ing, it’s also down­right calm­ing,” says Terry Cralle, au­thor of Sleep­ing Your Way to the Top. When shop­ping for bed­ding, Peña says dif­fer­ent lay­ers and tex­tures will up the cozy fac­tor with­out feel­ing fussy. She sug­gests up­grad­ing to sheets made from nat­u­ral ibers, like linen or cot­ton, then in­ish­ing with down pil­lows, a du­vet and a throw blan­ket. The ex­tra blan­ket is great to have for ad­di­tional warmth when you need it (and to kick off when you don’t). And if it doesn’t an­noy you, avoid mak­ing the bed as soon as you get up, Cralle says. Let­ting the sheets air out will keep them dry and re­lease odors. Shades for Shut-eye A can of paint may con­tain the se­cret to a good night’s sleep. Col­ors that mimic na­ture— in­clud­ing blues, greens and grays—are calm­ing and help you re­lax, Cralle says. Paint­ing the ceil­ing the same color as the walls (or a slightly darker shade) may help im­prove sleep.

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