Getting a good night’s sleep is essential for our overall health and well-being; however, many of us struggle to fall asleep or stay asleep throughout the night, which leads to disrupted sleep and a range of unpleasant side effects. The environment we sleep in plays a significant role in the quality of our sleep, which is why we’ve gathered together some helpful tips for creating the perfect sleep environment so you can get the rest you need to perform at your best during the day.
Invest In a Comfortable Mattress and Bedding
To help you get the best night’s sleep possible, your mattress and bedding should be comfortable and supportive. A mattress that’s too soft or too firm can lead to back pain, while bedding that’s scratchy or uncomfortable can make it harder to fall asleep and to stay asleep. If you’re taller than average and in need of custom size bed, check out reputable retailers like Odd Size Beds and be sure to look for one that supports your whole body and provides the right amount of firmness for your sleep style. You may also want to consider investing in custom size mattresses that are soft, comfortable, and breathable for any spare beds in your home. When choosing your linens, materials like cotton, linen, and bamboo are good choices as they are breathable and help regulate body temperature.
Keep Your Bedroom Dark and Quiet
Light and noise can disrupt your sleep cycle, so it’s important to keep your bedroom as dark and quiet as possible. Exposure to light suppresses the body’s ability to produce melatonin, a hormone that helps regulate sleep, and can make it harder to both fall asleep initially and to maintain REM. Similarly, noise can disrupt your sleep by waking you up or preventing you from falling asleep in the first place. To ensure you are blocking out enough light, consider using blackout curtains or blinds to block out any outside sources of illumination. If you live in an area with a lot of street noise, you may also want to consider using earplugs or a white noise machine to drown out any unwanted noise. By creating a quiet and dark sleep environment, you can help promote restful sleep and wake up feeling refreshed and energised. Try experimenting with different techniques to find the ideal sleeping environment for you.
Keep Your Bedroom Cool
When we sleep, our body temperature naturally drops, so keeping your bedroom cool can help support your body’s natural sleep cycle. Consider setting your thermostat to a cooler night-time temperature, between 15-19°C, which will help promote restful sleep. If you live in a warmer climate, consider using a fan or air conditioning unit to help cool your bedroom. It is best to have an expert in residential or commercial air conditioning services inspect your AC to ensure it is in perfect condition and perform any air conditioning repair they deem necessary, especially during summer. If there is no A/C in the room and you live in an area with very warm summers, it would be a good idea to get one when considering home renovations.
The type of bedding you use can also affect your body temperature, so choose bedding made from breathable materials like bamboo, which allow air to circulate and help regulate your body temperature. Wearing lightweight, breathable clothing to bed can also help regulate your body temperature, so try to avoid wearing heavy or restrictive clothing that can cause you to overheat during the night.
Limit Electronics in Your Bedroom
The blue light emitted from electronics like smartphones, tablets, and TVs can disrupt your body’s natural sleep cycle because exposure to blue light makes it harder for a person to both fall asleep and then to stay sleeping. To avoid the negative effects of blue light on your sleep, it’s important to limit electronics in your bedroom. Try to avoid using electronics at all in bed and turn off any electronics you may have in your bedroom at least an hour before your bedtime to help your body prepare for sleep. If you must use electronics in the bedroom, consider using blue light-blocking glasses or setting your devices to “night mode” to reduce the amount of blue light that is emitted.
Establish a Bedtime Routine
Establishing a bedtime routine is a great way to signal to your body that it’s time for sleep. It can also help you wind down from the day’s activities and prepare your mind and body for rest. Start by creating a routine that works for you and fits into your lifestyle. Choose activities that help you relax as you prepare for sleep. Some people prefer to read a book, while others might enjoy taking a warm bath or practising relaxation techniques like yoga or meditation. Avoid stimulating activities like watching TV or using your phone or computer. Consistency is key when it comes to establishing a healthy bedtime routine, so try to go to bed and wake up at the same time every day, even on weekends, to train your body into reaching its natural sleep cycle more easily.
Creating the perfect sleep environment can help you get the restful sleep you need to feel your best. By following these handy tips, like investing in custom size beds and bedding, and limiting electronics in the bedroom, you can create a space well-suited to your needs that promotes restful sleep and supports your overall health and well-being.