This is the Health and Lifestyle report from VOA Learning English.

Working from home in a small apartment is no problem during the day, but when night falls, it can be more difficult to switch off from work and get a good night’s sleep.

This can be particularly difficult in a Studio ApartmentA studio apartment has a living room, kitchen and sleeping area in one room. This type of apartment is common in big cities with a high cost of living.

When electronics, kitchen utensils, clothes and books are all in one place, it can be difficult to create a restful place to sleep.

Kim Cook, a reporter at Associated Press, interviewed sleep experts and Interior design Get expert advice on how to work productively and sleep well in a small one-room space.

Be honest about your lifestyle

Everyone needs good sleep to stay healthy.

“The primary “The most important rule, maybe the only rule, of small space design is that people need to be honest about how they really live,” says Olivia Hosken, deputy editor of House Beautiful.

She adds that when space is limited, you need furniture that fits well in the room.

A good bed is important for a good sleep

She suggests spending money on a quality bed. Even better is a quality sofa bed that can be used as both a bed and a couch. She doesn’t suggest large tables or chairs that you may not use.

Andrea Morris is an interior designer at Lancaster Place Interiors in Wilmington, North Carolina. For studio apartments, she likes Murphy beds. These can be folded against the wall when not in use.

They are better known as Murphy beds, named after William Murphy. He came up with the idea in 1900 while living in his own studio apartment in San Francisco, California.

Create a sleeping area

To separate your sleeping area from the rest of the apartment, you can buy a freestanding screen or room divider. And if possible, you should use your sleeping area exclusively for sleeping, experts advise.

Jeff Kahn is co-founder of Chicago-based sleep research company Rise Science. His company has developed a sleep-tracking app called Rise. His suggestion is to “avoid doing work or other stressful things in bed.” He said this helps the brain associate bed only with sleep, rather than being awake and working.

However, this is not always possible. If you use your bed during the day, you can do small things to separate daily tasks and sleep. Lisa Strauss is a psychologist and expert in sleep disorders. She suggests using one side of the bed for reading and the other for sleeping. You can also get out special blankets and pillows that are used only for sleeping.

Freshen the air. Dim the lights. Reduce the noise.

Kahn also recommends creating a clean, quiet environment. First, make sure there is good air circulation, he says.

“Make sure your room is well ventilatedand consider a Air Air purifier”, says Kahn, adding that this is especially important if you cook and sleep in the same place.

Another interior designer is Mia Ingui, an editor at Spruce, a home design website. She suggests using calming scents like lavender or chamomile before bed to “induce the clay for restful sleep.”

Also make sure that computers, televisions and other electronic screens are turned off. In a small room, these devices are probably not far from the bed. Their light at night can affect our internal clock or circadian rhythm.

Don’t forget about the noise these appliances make. If the hum of nearby appliances or street noise keeps you awake, consider a noise machine. Ingui likes the Hatch Restore, a “sunrise lamp” that makes soothing sounds and slowly lights up in the morning. You can also buy soundproof curtains. These will muffle outside noise.

Keep things clean and organized

Interior designer Andrea Morris says that when living in a studio, you should avoid leaving the beds unmade.

“It’s amazing how much better you feel after a hard day when you walk into a room with a made bed,” she said.

In the evening, she recommends putting away electronic devices. Side tables with plugs and ports for electronic devices will help you store your devices and keep them tidy – or organized and clean. This is another example of choosing furniture that has multiple uses.

Choose versatile, packable bedding

If you have difficulty controlling the heating and cooling of your studio apartment, Ingui recommends choosing bedding materials that allow the skin to breathe. Such materials can keep you cool in warm weather and warm in cooler temperatures.

She also suggests buying several pieces of bedding that are easy to store, rather than large, bulky Ceilings. Studio apartments often don’t have much storage space.

With a few thoughtful choices, you can create in your small space the atmosphere we all want from our homes: quiet, clean, and good for working and sleeping.

And this is the Health and Lifestyle report.

I am Anna Matteo. And I am Mario Ritter Jr.

Kim Cook reported this story for The Associated Press from New York City. Anna Matteo adapted it for VOA Learning English.

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Words in this story

Studio Apartment – N. a small apartment that typically consists of a main room, a kitchenette and a bathroom

Interior design – N. the art of decorating and furnishing the interior of a building

primary – adjective. of first rank, importance or value

psychologist – N. a person who specializes in the study of mind and behavior or in the treatment of mental, emotional, and behavioral disorders

ventilated – V. exposed to air and especially to a stream of fresh air

Air purifier – N. a device that removes pollutant particles (such as dust and pollen) from the air

clay – N. general character or quality

circadian rhythm – N. the natural patterns that occur in your body throughout each 24-hour cycle.

bulky – adjective. large in size or mass

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