Your sleep environment, also known as your bedroom, has a huge impact on the quality (or lack thereof) of your slumber. A room that is too hot, or too cold can make you restless; too much light can prohibit a deep sleep and too much noise can disrupt sleep altogether. Combine any of those factors with an uncomfortable bed, or snoring sleep partner and a good night’s sleep may be impossible!
Following are some tips for a more comfortable sleeping environment:
Room Temperature: Did you know that the recommended optimum temperature for sound sleeping is 65 degrees Fahrenheit (18 Celsius)? While that may seem too cool for some, the theory rests with a consistent temperature and adjusting comfort level with more or less blankets.
Light: Too much light in the bedroom can throw off the body’s natural circadian rhythm and signal it to wake up, or not allow you to reach a deep level of sleep, which can leave you sluggish. Even moderate levels of regular household light have been known to throw off the body’s internal clock, so it is important that you keep the bedroom as dark as possible when sleeping. Using a sleep mask may also help.
Noise: Loud noises (especially if sudden) inside or outside can disrupt sleep. Those living in urban areas are very prone to this problem with sirens, trains, commuter noise etc. Living in close quarters can also bring on problems when living with people who have entirely different schedules than you – and yes, sometimes we have to live with both issues!
If this is an unavoidable problem, there are several ways to lessen the impact. Wearing earplugs is one way to block outside noise – another way is to create “white noise” by running a fan, air conditioner, or other low-volume background noise to diminish the impact of disturbing sounds.
Bed: If your mattress is old and worn out, or your bed too small for you and your bedmate, then replacing one, the other, or both (the bed and the mattress, not your bedmate!) is in order. Too many people keep a mattress way beyond its prime. When shopping for a replacement, take the time to test different types mattresses and if you share your bed, take your partner and test them together.
Replace old and tired pillows – try different sizes and shapes for the best comfort. There are therapeutic shaped pillows for neck support, squishy pillow that mold to whatever shape you want and full body pillows that help you sleep on your side, just to name a few.
Bedding should be as cool and comfortable as possible. Breathable cotton sheets are best, followed by blankets and quilt or comforter, the choice being your personal preference. Layering is best and easiest for adjusting your temperature and comfort level.
Additional tips: Try not to use your bedroom for anything but sleeping (and intimate activityJ). Reading and watching television should be done in another room.
Position your alarm clock in a way that it does not stare you in the face. This will keep you from constantly checking the time and needlessly stressing yourself out. You will never go to sleep fast if you are stressed. Fact: Stress is one of the leading causes of insomnia.
Consider using aromatherapy to create a soothing atmosphere in your bedroom. Lavender, chamomile, sandalwood and mandarin oils are some of the most relaxing fragrances that you can use in a diffuser or mist.
