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If you’re among the millions of people world-wide that have a hard time getting a full night of sleep, here are some customer-submitted tips that other people use to count some sheep.

Tips to Sleep Better

1. Make your room cooler
2. Keep it quiet in your room
3. Blackout windows
4. Turn off all lights
5. Invest in a comfortable mattress and pillows

Of the five tips, the last two are the most important. Sleep is best achieved by the body when it becomes relaxed. And this is what a dim bedroom helps people achieve.

Dimming the lights is important because the human body is designed to sleep better under darker lighting. Centuries of evolution have programmed our bodies to recognize dark environments as sleep-time. The secretion of melatonin is enhanced when lights are turned down. Melatonin is the sleep-inducing human hormone. The body only triggers this useful hormone once the lights go down.

Investing in a good mattress, pillows and beddings is also important to getting good sleep. A good mattress provides a comfortable area for your body to lay on and this results in healthier, ache-free sleep.

Now that your mattress is supporting your body, you need to support your head and neck. That’s where pillows come in. An important factor in choosing a pillow is to make sure that it can fully support your head and neck. And did you know that many medical practitioners suggest getting a new pillow every two years? Over time, pillows can lose their ability to support your head and neck. And with such slow and gradual degradation, you wouldn’t detect the lost support over the months. Likewise, mattresses are recommended to be replaced every eight years.