Creating the Ideal Sleep Environment in Your Bedroom

If you have TMJ pain, you know how important it is to eliminate unnecessary stressors from your life. A key part of that process involves getting a good night’s sleep. This week we have some refreshing ideas to help you create an ideal sleep environment.

So what is your bedroom like? Bedrooms are private spaces and most of us have our room decorated in a manner that pleases our personal taste. But ideal atmosphere is not about whether you prefer striped sheets or solid. And we’re not asking if you favor a hard mattress over a soft one. Instead, we’re talking about changing up the smells and sounds, and your routines and activities.



Change your sheets regularly. Nothing is more relaxing than the smell and feel of crisp, fresh linens. Consider adding a scented fabric softener to your washing load. In particular, lavender has many aromatic qualities to induce sleepiness.


Is there a television in your bedroom? You may want to consider removing it. Televisions can serve as distractions and prevent us from falling asleep promptly. The same goes for cell phones. Make sure you leave your cell phone in another room before you go to bed. Stow the laptop computer outside the bedroom door as well. Spending time online before bed will quickly cut into your sleep time. All of these devices are subtle diversions, and before you realize it, you will have lost precious hours of sleep.

One noise that is acceptable is music. People who listen to calm, restful music tend to fall asleep faster than others who listen to nothing at all. So try turning your radio dial to soothing, relaxing music. You’ll be out cold before you know it. For more relaxation tips, read our previous blog post.


It’s okay to be predictable. In fact, the more predictable you are, the better the sleep. Develop a relaxing routine and stick to it. Do you like to take sudsy baths every night? Are you in the habit of reading a few book chapters? Our bodies love routine and reward us for familiar habits. Whatever your nightly calming habit, stick to it. And if you don’t have one, develop one!


An abundance of studies exist which indicate the strong correlation between a healthy, robust day and a good night’s sleep.  You probably know what we’re talking about. Do you remember certain days where you really overdid it? Your day was filled with lots of physical exercise. Maybe you helped someone move out of their apartment. Or you raked the entire lawn in a day and bagged the fall leaves. By nighttime, you collapsed into your bed exhausted. We’re not recommending that you over-exert yourself every single day. Instead, this is a good reminder that you need to be active during the day! If you don’t have a regular exercise regimen, start one. You may well discover healthier sleep nights.

Calming aromas, quiet noise, steady routines and an active lifestyle can all play an integral role in the improvement of TMJ symptoms. For further information on TMJ pain relief, give us a call.

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