Want to ensure better quality sleep?
You can start by paying attention to your environment.
This includes everything from your routine before bedtime to what you eat, how you relax, your exercise schedule and your use of digital devices.
It also includes the environment of your bedroom itself.
Your bedroom is your sanctuary and it’s important that it is free from unnecessary clutter, noise, light and other disturbances that can hinder a restful night of sleep.
In this post, we’ll cover various things you can do to create the ideal sleep environment in your home.
Invest in a quality mattress
In a recent poll, 26% of people stated that an uncomfortable bed was the main contributing factor for disturbing sleep.
If you find yourself tossing and turning on an old uncomfortable bed, it’s time to invest in a good mattress. By sleeping for 7-8 hours on a mattress that does not have the support your body needs, you’re sure to wake up tired with body aches or even suffer insomnia.
Since everyone demands different comfort levels based on their build, weight and other factors, it’s important to choose a mattress that’s right for you. If you’re going to share the bed with a partner, it’s essential to hunt around for a mattress that’s comfortable for both of you.
Bottom line:
Along with a comfortable mattress, investing in quality 100% cotton linens with a high thread count can be a great idea to create the ideal bedroom sanctuary that’s relaxing and comforting.
Maintain the ideal temperature
Have you ever had to sleep in a room in the summer when your air conditioner broke? Then you can identify with how important room temperature is when it comes to getting proper sleep. Rooms that are too hot or too cold can significantly impact sleep quality.
Ideally, your room temperature should be between 60-67 degrees Fahrenheit. A room temperature of over 71°F or a cooler room of 53°F can make it very difficult to sleep peacefully.
Also remember that if you have younger children or elderly family members, they may need a warmer bedroom environment to sleep comfortably through the night.
Bottom line:
Adjust your thermostat to the perfect temperature that you find most comfortable. You can use a temperature sensor such as the Nest, to ensure a certain room is a temperature you need it to be.
If you’re sleeping with a partner, you’ll have to find a mutually comfortable temperature. It’s always better to have the room a bit cooler than warmer, so it would be a good idea to keep an extra layer of bed sheets or an extra blanket for the partner who gets cold more easily.
Consider room lighting
Is your bedroom dark enough? Do you have the light from street lamps streaming into your windows or even the glow of a digital clock keeping you awake? There’s a reason why our rooms need to be dark to get proper rest.
When it gets dark our bodies produce melatonin, the sleep hormone important for inducing sleep. Light actually discourages the release of this important hormone, so experts state that the darker your room is, the better rest you are expected to have. In fact, having the light on at nighttime can even affect other factors such as your mood and mental wellbeing.
Bottom line:
Invest in light-blocking blackout curtains or blinds to block outside light from entering your bedroom. Replace digital LED clocks with an analog option that does not emit light, or invest in an LED clock with dimming light settings that dim at night and brightens gradually in the morning.
Keep digital devices out of the bedroom
Do you find yourself rummaging for your phone in the middle of the night? No matter how important an email may be, Harvard’s Sleep Medicine department warns that working from your bed can adversely affect your sleep pattern as your brain mentally associates the bedroom as being a place of work.
When you’re trying to make your bedroom a sanctuary, you want peace, quiet and no stimulation, therefore it’s best to keep technology out of the bedroom.
In fact, blue-light emitting devices such as your laptop or phone can decrease the release of melatonin so it can actually make it harder to fall asleep to begin with.
Bottom line:
Do your best to cut off from all digital devices at least 30 minutes to an hour before hitting the pillow. If you use your phone’s alarm clock, switch to a standard clock and keep your phone out of reach. The more technology-free your bedroom is, the more it will become a space for rest, relaxation and intimacy.
Pay attention to noise
Did you know that 74% of Americans state that a quiet bedroom is critical to getting a good night’s sleep?
Noise can be a real problem, especially to those more sensitive to sound. If the constant stream of traffic on a busy street is keeping you up at night, you might benefit from shifting your bedroom to the room furthest away from the street.
Sudden loud noises can definitely affect sleep but even other sounds like the ticking of a wall clock or the buzzing of a phone can disrupt sleep quality, so make sure to eliminate anything in your bedroom that causes noise and can interrupt your sleep.
Some people actually like soft sounds that produce ‘white noise’ that can be soothing and can help one to drift off. This could be the sound from something as simple as a fan or a white noise machine.
Bottom line:
Use foam earplugs to mask noises. These can be helpful if you want to leave a window open to get fresh air as you sleep and block out the outside noise, or if you have noisy neighbors or a snoring partner. Also, it goes without saying but keep beeping and buzzing digital devices out of the bedroom. And if you need to, invest in a sound machine to help you drift off.
Lifestyle Changes
Apart from maintaining a proper sleep environment in your bedroom, you also need to pay attention to other aspects that affect sleep such as eating a few hours before hitting the pillow, regular daily exercise, limiting caffeine intake in the afternoon or having a nightcap before bed.
Remember, sleep hygiene is not only about creating the right environment in your bedroom but also creating the right environment in your home, work, and your daily lifestyle.
Bottom line:
Encourage your family to eat an early dinner or serve dinner by 7 pm at the latest. Diffuse essential oils such as lavender oil in the home to improve mood and prepare your mind and body to relax and get ready for bed.
Build the habit of cutting off digital devices for all in the home at least an hour before bed. Take this time to meditate, have a warm shower or read a book with the kids.
To recap, getting a good night’s sleep is possible if you make purposeful changes in your environment.
Invest in a good mattress, keep your thermostat at the ideal temperature, keep digital devices out of the bedroom, block light and noise and make some simple but important lifestyle tweaks.
By following these tips you’re sure to create an ideal sleep environment in your home.