Studies suggest that the bedroom environment can affect how well – or how poorly – you sleep. From its lighting to its temperature and more, all must be just right to incite restful sleep. Whether you hope to overcome sleep issues, or you simply want to give yourself the best chance for a restful night’s sleep, optimizing your bedroom using the tips below will help.
Bring Down the Temperature
A hot bedroom only serves to make you sweat all night long. The ideal sleeping temperature is between 60-72 degrees, according to sleep experts.
Make it Dark
Darkness is vital to good, deep sleep. This is because light – even dim light – causes the brain to release less melatonin – the hormone that regulates your sleep/wake cycles. Without the right dose of melatonin in your body each night, you don’t sleep as well as you should.
Sound is disruptive, even if you don’t remember that it wakes you during the night. If you live in an environment that you can’t control, invest in some earplugs or a white noise machine to help drown out the background noise so you can fall asleep – and stay asleep – more easily.
Turn the TV Off
While you may find it relaxing to watch your favorite shows while drifting off to sleep, studies show that watching TV before bed actually stimulates the brain and keeps you awake. Allowing the TV to continue playing throughout the night robs you of valuable sleep as the flickering lights and sounds continue to stimulate the brain, reducing the release of melatonin. Do yourself a favor and turn the TV off at least 30 minutes before bedtime and opt for more relaxing activities like reading or yoga to help relax your mind, body, and soul.
Forgo Other Electronics, too
TVs aren’t the only sleep-robbers. Other electronics like your phone, tablet, and laptop also mess with your internal clock. The blue light emitted by these devices reduces melatonin production, stimulates the brain, and causes stress – all of which you don’t need in the hour before bed. Institute an electronics ban an hour before bed to promote a good night’s sleep.
Ensure Your Comfort
Your bed is at the heart of a good night’s sleep. If you aren’t comfortable, you won’t sleep well. Make sure your mattress is firm enough or soft enough for your preference and that your bedding is made of materials that keep you cool and dry and feel good against your skin.
Your pillow is very important as well. Choose one that supports your head and neck adequately and replace it as needed to ensure it continues to do so. If you begin experiencing neck or back pain, it’s likely your pillow needs replacing.
If you find you don’t sleep as well as you should or you feel tired throughout the day despite feeling as if you slept well, try implementing the tips listed above. It’s possible that a poor bedroom environment is keeping you from getting a good night’s sleep.