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Creating A Better Sleep Environment
You might not be aware of this, but your sleep surroundings can have a great effect on the quality of your sleep. Follow these tips to help create the perfect sleep environment.
You might not be aware of this, but your sleep surroundings can have a great effect on the quality of your sleep. Follow these tips to help create the perfect sleep environment.
Room temperature The temperature in your bedroom should not be too warm or too humid as this can make it more difficult to fall asleep. The bedroom should temperature should feel slightly cool to enable a comfortable nights sleep.
Finding a comfortable room temperature is a lot easier to accomplish when you are the only one sleeping in the bedroom. When you are sharing a bedroom, there can be quite a difference of opinion as to what temperature is comfortable for sleeping. Under these circumstances a compromise is important. Some changes that might help would be to adjust the thermostat, using extra blankets, wear some nice warm pajamas and perhaps warms socks. If you bedroom has a ceiling fan or a portable fan can be used to cool the room. A humidifier can make the ambient room temperature more comfortable.
Noise level A quite environment is more conducive to sleep than one where there’s background noise. Whether it’s outdoors traffic or indoors television or a dog that’s barking or a partner that’s snoring, it can all lead to constant sleep disruptions.
There are some steps you can take to lower the noise levels in your bedroom. If you have bare wood floors, adding an area rug will help stifle noise. Choose window coverings that are heavier weight. If your windows are older single pane glass, you may consider replacing these with double or triple pane glass. For some people playing relaxing and soothing music helps drown out offensive noise. There are also background noise generators that replicate sounds of waterfalls, rain, ocean surf, or white noise. Ear plugs should also be considered.
Clocks If you have an illuminated bedroom clock, you might want to consider changing clocks. Don’t worry about what time it is, when you should be sleeping. Watching the clock tends to increase sleeping difficulties.
Sleep in a comfortable bed. Make sure you have a good quality mattress. Nothing can be more of a hindrance to good sleep patterns than a poor quality mattress. The mattress should not be too hard or too soft. Your bed should be a size that allows you to comfortable stretch out and not feel cramped. If your mattress is uncomfortable, consider purchasing a new one, this is a very worthwhile investment if it improves your sleep. Other things to consider are sheets that have a higher thread count and are softer against your skin. Choosing a comfortable pillow is also an important consideration. If money is an issue, you can sometimes find high quality sheets at thrift stores for a very good price.
Your bed is for sleeping. Only use your bed for sleeping and sex. If you do other things in bed are training your brain to expect you to do other things in bed in lieu of sleep. Do not watch television, eat your favorite snack, check your email from your laptop or pay your bills from your bed. Use your bed for what it is intended.
Keep your bedroom as dark as possible. The darker you can keep your bedroom the more conducive it is for sleep. This is vitally important if you are a night shift worker and have to sleep in the daytime hours.