Get this: Despite your hectic schedule, you’ve made time to unwind and relax before going to bed. Your bedroom is cool, calm, and dark, and you can fall and stay asleep without difficulty. The next morning, you manage to beat your alarm and feel rested, if not energized, and ready to take on the world. If this sounds like a dream scenario, you’re not alone; roughly half of the people in several countries, like the US wake up feeling rested. We’ve compiled the 17 best sleep environment tips to help you improve your sleep quality and (finally) get a good night’s rest.
Make the Best Sleeping Environment
1) Clean up your room. It is critical to keep your bedroom tidy and remove any potential distractions before your body can begin to relax. Important work documents, busy artwork, or even a treadmill are all stressful reminders of your responsibilities that can keep you awake at night. Rather, keep your room clutter-free and your décor to a minimum.
2) Limit your evening light exposure. To create the best sleeping environment possible, use room darkening window treatments, heavy curtains, or an eye mask to block out as much light as possible. Streetlights, your hallway, even the moon and stars can all fool your brain into thinking it’s daytime. Blue light can also interfere with your sleep. Blue light exposure keeps you awake by increasing alertness, shifting your circadian rhythm, and suppressing the sleep-promoting hormone melatonin, according to research. Set an alarm an hour before you want to sleep to remind you to put away your devices and start your bedtime ritual or read instead. To avoid straining your eyes, you should consider investing in filtering eyeglasses to wear throughout the day when looking at a computer or phone screen.
3) Make use of essential oils. It’s no surprise that we associate scents with emotions and memories, which influences how we feel. Essential oils for sleep are often overlooked, but they can help you wind down, relax, and eventually fall asleep. Aromatherapy with essential oils is a quick and inexpensive way to help you relax physically and mentally. Lavender and vanilla are two of the most popular sleep oils, and they can be used in an aromatherapy diffuser or vaporizer to disperse into the bedroom.
4) Use furniture placement to emphasize symmetry. It is critical to consider the positioning of your furniture for an ideal sleeping environment because it affects the functionality and symmetry of your bedroom. Position your bed against the middle of a wall, as far away from the door as possible, with room on both sides for optimal balance. When lying in bed, position yourself so that your feet are closest to the door. If at all possible, avoid lying with your head beneath the window.
5) Locate your ideal pillow. The standard rule of thumb is to replace your pillow every 1 to 2 years to maintain spinal alignment while sleeping. However, if you can’t get comfortable and wake up with headaches, neck aches, and shoulder pains, you should look for a replacement sooner. Keep your sleeping position in mind when selecting pillow firmness, which can range from softer options like down pillows to firmer options like buckwheat pillows. Stomach sleepers prefer thin pillows, back sleepers prefer medium support, and side sleepers prefer thicker pillows. Furthermore, if you suffer from allergies or asthma, hypoallergenic covers can protect you from allergens that may aggravate your symptoms.
6) Invest in brand new mattress. It’s essential to note your correct sleeping position as it helps you pick out the perfect mattress for your posture. Make sure to test out number of mattress in-store (perhaps memory foam, natural fiber, or a cooling and heating mattress) and pick-out the one which suits you the best. Several mail-order companies offer free home trial for their mattress collection. Although, a mattress lasts up to 10-12 years, the cost of it can be a bit hefty. Foam toppers mattress is a great option if you don’t want to spend a lot, and require both comfort and quality. Various mattresses are designed keeping in view different medical or skin condition (for eg. sleep apnea, sciatica, scoliosis, etc)so, make sure to get an OK from your doctor, before getting a new mattress.
8) Find the ideal bedspread. These top layers, which come in a variety of styles ranging from comforters and duvet covers to blankets and throws, add extra warmth and style to your bed. Each bedspread has a different weight and texture, and what works best for your sleeping environment and comfort is entirely up to you.
9) Choose a soothing color for your bedroom walls. Color has a strong influence on our mood and can improve our sleep quality by creating a relaxing environment. According to studies, blue is the best bedroom color for sleeping, followed by yellow, green, and silver. Stick to neutral, pastel, or muted colors, as bright colors can fool the brain into thinking it needs to be alert.
10) Make use of a sound machine or conditioner. If you have a snoring partner, live on a busy street, or find yourself lying awake lost in your thoughts, a white noise sleep machine could be exactly what you’re looking for. Light sleepers may prefer an app that includes natural sounds like crashing waves or light rain. For someone who is uncomfortable in complete silence, a simple bedroom fan could suffice.
Create Healthy Habits to Get a Better Night’s Sleep
11) Determine your ideal sleeping temperature. Whether you live in Detroit, MI during the winter or Tampa, FL during the summer, the ideal temperature for a good night’s sleep is usually between 60 and 67 degrees Fahrenheit. However, this varies from person to person, and other factors in your environment, such as climate, bedding type, and pajamas, can all have an impact on your ideal sleeping temperature. Some people sleep warmer than others, which may influence their ideal sleeping temperature. Temperatures above 75 degrees Fahrenheit and below 54 degrees Fahrenheit, on the other hand, are certain to disrupt your sleep.
12) Avoid sleeping with pets. You may consider your pet to be a member of the family, so why not share your bed with them? 45 percent of Americans allow their dogs to sleep in their beds, which could be the source of your insomnia. Many people have allergies to cats and dogs, which can be exacerbated when they share a bed. These allergens can linger in clothing, pillows, and bedding and trigger an allergic reaction. With so many different types of pet beds and crates to choose from, such as a nesting bed, elevated bed, or heating bed, it may be time to consider an alternative sleeping arrangement for your companion.
13) Avoid consuming caffeine after 2 p.m. We’ve all been there: it’s 10 p.m. and you’re still buzzed from your afternoon cup of coffee. Caffeine consumption, even 6 hours before bed, has been shown in studies to disrupt sleep. If you rely on a caffeine-infused stimulant on a daily basis, your sleep quality and duration may suffer as a result. Begin your day with caffeinated beverages, then gradually reduce your caffeine intake throughout the morning by switching to tea or decaffeinated coffee. By 2 p.m., you should have completely eliminated caffeine from your diet.
14) Exercise on a regular basis to improve your sleep. Exercise not only releases endorphins, but it also helps you fall asleep faster and wake up refreshed. Even 10 minutes of exercise at any time of day can significantly improve sleep quality. Joining a local gym, meeting with a personal trainer on a regular basis, or finding a physical activity that you enjoy are all excellent ways to work up a sweat. If your time is limited, you can even set up an in-home gym for flexibility and convenience.
15) Establish a nighttime routine. Most evening activities, such as watching television or using our phones, can be overstimulating. By sticking to a calming bedtime ritual, your body will recognize that it’s time to sleep, and screen time may become less appealing. Brushing your teeth, washing your face, flossing, and possibly drinking a decaffeinated bedtime tea can all be part of your nighttime routine. The possibilities are endless, and how you begin to unwind is ultimately up to you. Turn off the lights and unwind.
16) Avoid taking naps too close to bedtime. While short power naps are encouraged and provide numerous benefits, long afternoon and evening naps can have a negative impact on your sleep quality. Instead, limit your afternoon naps to 15 to 30 minutes. This increases your chances of waking up feeling refreshed while still being able to fall asleep easily when it’s time for bed. Your circadian rhythm slows in the early afternoon—between 2 and 3 p.m.—leaving you sleepy and in need of a nap. This is the best time to fall asleep without disturbing your nighttime sleep.
17) Refrain from snoozing the alarm. After snoozing your alarm, you actually wake up tired, especially if hitting the snooze button multiple times is part of your routine. You can’t get enough restorative sleep between alarms, which confuses your brain and throws off the natural wake-up process. If you sleep seven to nine hours per night, your body shouldn’t require any additional sleep and may even begin waking up on its own before your first alarm goes off. Reduce the number of times you allow yourself to snooze the alarm clock until you are only waking up after the first.