Are you getting the recommended 7+ hours of sleep each night? Statistics show that 35.2% of adults don’t get enough sleep.
Lack of sleep can decrease your alertness, increase risk of obesity, and increase the risk of other health conditions. If you’re having trouble sleeping, changing your sleep environment could help. When you create a soothing, sleep-inducing environment, you’re able to fall asleep faster and stay asleep longer.
Keep reading for tips on creating the proper sleeping environment.
1. Lower the Temperature
If your bedroom is too hot, you might have trouble sleeping soundly. Your body temperature naturally drops to help you fall asleep. Keeping your room cool helps support that lower body temperature, and it keeps you from feeling overheated and uncomfortable.
An ideal range for most people is 60 to 67 degrees Fahrenheit, but you might want to experiment to find your ideal temperature. Use a programmable thermostat to automatically lower the temperature before your normal bedtime.
2. Block Out Light
Getting a good nights sleep is easier when your room is dark. Room-darkening blinds or shades block light from streetlights, car headlights, neighbors’ homes, your exterior lighting, and sunlight.
Interior light sources can include nightlights, lights on electronics, light from other rooms, and your phone screen when notifications show up. Turn off or block those interior light sources to minimize sleep disruptions.
3. Replace Your Mattress
Mattresses usually only last 6 to 8 years before they’re ready for an upgrade. If yours is older, replacing it can create a more comfortable, supportive sleeping environment. It’s also time for a replacement if it’s sagging, noisy, doesn’t provide enough support, or leaves you feeling achy.
Mattresses come in a range of firmness levels, from extra firm to ultra plush with various levels in between. Firm mattresses provide the most support, but they don’t have much give, which makes them uncomfortable for many people. Plush mattresses let you sink in, but they might not provide the support you want.
Test out different mattress firmness levels to find one that you like. Look for a mix of comfort and support.
If you can’t replace the entire mattress, consider adding a thick, comfortable mattress topper. The extra support and cushioning can improve your sleeping environment.
4. Choose Comfortable Bedding
Your pillow choice can affect your comfort based on your spinal alignment and personal preference. If you feel achy when you wake up, consider trying a pillow with a different thickness or firmness level. Replacing your pillow every year or two ensures you continue getting the support you need.
Soft, comfortable sheets and blankets also encourage better sleep. If your bedding is itchy or rough, you won’t feel relaxed and comfy when you climb into bed. Touch bedding before you buy it to see how soft it feels.
Natural fabrics, such as cotton, linen, and bamboo, tend to be the most breathable and help you stay comfortable. They can prevent you from feeling too hot while you sleep.
Consider how much weight you like on top of you when choosing your blankets. Quilts, comforters, throws, and blankets all have different thicknesses and weights, which can affect how they feel to you.
5. Choose Colors Wisely
Color impacts your mood, which is important when you’re creating a soothing environment. Blue and green tones tend to be the most calming and soothing, making them good choices for bedrooms. Light, neutral colors tend to work better than bright, bold colors, which can stimulate your brain and make it more difficult to wind down.
6. Limit Activities
For the most sleep-inducing environment, limit your bedroom to rest and romance. Using it for any other activities can make it more difficult for your brain to relax and sleep when you’re in the bedroom. Avoid watching TV, working, exercising, or doing other activities in your bedroom that are stimulating and make it difficult to fall asleep.
7. Eliminate Electronics
Make your bedroom an electronics-free zone for the perfect sleep environment. Screens emit blue light, which can disrupt your normal sleep cycles when you’re exposed to it at night. Watching TV, working on your computer, or staring at your phone can stimulate your brain and make it difficult to fall asleep.
If possible, remove all electronics from your bedroom. Charge your phone in another room so you’re not tempted to look at it while you’re in bed. If you leave your phone in your bedroom, charge it on the other side of the room, turn off notifications, and turn it upside down so you don’t see the screen light up.
8. Reduce Clutter
Too much clutter in your bedroom creates a distracting environment. Keep your decor simple and aesthetically pleasing. Remove stacks of items that you don’t need to keep your environment clean and neat.
Remove items from your room that don’t promote sleep. That means you might need to relocate your work desk, exercise equipment, or other items that could go somewhere else and reduce bedroom clutter.
9. Control Sounds
Most people prefer quiet environments to sleep well. If you don’t like total silence, a little white noise, such as a fan running, can help you sleep better. White noise machines can also create a soothing, consistent sound that helps block out distracting sounds that make it difficult to fall asleep or that wake you up at night.
Some people like to listen to music to fall asleep, but it can be distracting. If a sudden loud song comes on, it could jar you awake. Setting it to shut off after a certain amount of time can give you the music while you fall asleep and cut down on the risk of you being awoken later.
10. Add Soothing Smells
Aromatherapy can help you feel calm and sleepy. Lavender and cedarwood essential oils can create a soothing sleep environment. Use them in an essential oil diffuser to spread the soothing scent throughout your bedroom.
Improve Your Sleep Environment
Making little changes can improve your sleep environment easily. You’ll feel more comfortable and have fewer distractions, making it possible to fall asleep and stay asleep better.
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