To ensure that your sleep is as good as possible, you need to work on your sleeping environment. Sleeping in a room that is too hot or hearing disturbing noises while you sleep can seriously interfere with your sleep. It is not difficult to wake up refreshed in the morning and ready for the day. You just need to make a few important adjustments in your bedroom. Here is a list of 5 things you can do to make your sleeping environment more conducive to sleep.
Tips To Optimize Your Sleeping Environment To Get More Sleep
1. Make Your Room Dark
You are probably aware that you should sleep in the dark. But when we say dark, we mean total darkness. It is not enough to turn off the lights and cover the windows with shutters. Even the slightest bit of light, especially if it is the blue light emitted by electronics, suppresses the production of melatonin and disturbs your sleep.
It is also important to turn off all electronics before and during sleep. Blue light stimulates your brain and prevents you from falling into blissful sleep. So instead of watching Netflix before going to bed, we recommend that you read a book or listen to relaxing music.
2. Avoid Noise
Whether you live in the city or just have a noisy roommate, it is very important to somehow turn off all noise before going to bed. Noise can disturb your ability to fall asleep and stay asleep. The best way to mask the unpleasant noise is to use a device with white noise. A fan, air conditioner, air purifier or light music can also help. White noise helps to drown out other sounds and allows you to fall asleep despite random and annoying noise disturbances.
3. Get a New Mattress
If you are sleeping on a mattress that is more than 7 or 10 years old, it is time to get a new mattress. Sleeping on a comfortable bed that properly supports your back is important in order to wake up refreshed and rested in the morning. If your bedroom is quiet, dark, and reasonably cool and you still can’t get enough sleep, the problem may be hiding in your bed.
If you are looking for a new mattress, Ross and Kayla can help you. They run Real Mattress Reviews, an unbiased mattress review website that will definitely help you find the best model for your sleep needs.
Aside from a new mattress, you can pair it up with a new soft, organic, and comfortable buckwheat pillow. Compared to regular pillows, buckwheat pillows are hypoallergenic and gives off a cooler and lighter sensation while sleeping.
4. Keep Your Bedroom Clean
A clean bedroom makes the difference for a good night’s sleep. Not only is being cleaner healthier, a clean bedroom also creates peace of mind and helps you to relax before going to bed. Also make sure that you change your bed linen once a week and bring fresh air into the room every day. Since a clean environment can relax you, remember that clutter can cause stress and unconsciously disturb your sleep. It is not advisable to eat in your room or to do anything other than sleep and have sex.
5. Cool Down Your Room
You probably think that it is better to sleep in a comfortable and warm bedroom. However, research shows that the best temperature for sleeping is quite cool, around 65 degrees. During the day, your body changes temperature several times. The lowest temperature of your body occurs around 5 o’clock in the morning. Your body needs natural cooling, and sleeping in a warm room can disturb this cooling process and make you feel uncomfortable. If you are a hot sleeper, it is recommended that you sleep on breathable sheets and wear breathable sleeping clothes. Sleeping naked or taking a cold shower before going to bed also helps to cool down and relax.
Read more: Top 10 Best Alarm Clocks For Heavy Sleepers