Today, the awareness about the importance of practicing sleep hygiene is increasing among people. The impact of having quality sleep in our day to day activities has been realized, so everyone is doing everything they can to get the best out of bedtime hours.
However, there is an important piece of this puzzle that has been overlooked by so many people. The sleep environment. Let’s face it, even if you eat right, exercise regularly, unplug from technology while in bed and practice all there is in sleep hygiene but your sleeping environment is not conducive, you will still be struggling to get that shut-eye. Wondering how to create that perfect sleep environment? Here are some tips that could help you out.
Make your bed super comfortable
Truth be told, if your bed is not comfortable, getting even a wink of sleep will be far from possible. What makes a bed comfortable? A bed is not a bed without a mattress and pillows. Investing in a mattress and pillows that are of good quality, is the key to better sleep.
There are a variety of mattresses out there and choosing the perfect one can be quite a difficult decision to make. Experts recommend choosing a mattress according to your sleep position. If you sleep on your back, getting a firm to medium soft memory foam mattress is recommended. This is perfect because the mattress adapts to your sleeping position which enhances its comfort ability. This mattress is also great if you sleep on your side.
If you sleep on your stomach, a hybrid mattress is the perfect one for, having borrowed designs from the memory foam, latex and innerspring mattresses; it gives you a firm support while still providing comfort. Although all these mattresses have their own peculiar beneficial features, the hybrid mattress is most suitable one. This is because it has all the features from the other mattresses that can firmly support you, regardless of your sleeping style and still make you feel comfortable while sleeping.
The best part of it all is that hybrid mattresses have pocket coils which react independently towards pressure. This means that if you have a partner, their sleeping position will not make you feel uncomfortable. Well, why don’t you go ahead and have a look at some of the best hybrid mattresses available in stores near you.
Let’s not forget about pillows. They are really essential when it comes to supporting your neck while you sleep, so you want to look for a mattress that is comfortable but still has a firm support. This is important as it helps to keep your head slightly elevated to prevent you from snoring.
Ensure that your bedroom has the right temperature
The temperature of your sleeping environment is very important. No one wants to wake up in the middle of the night soaking wet because of sweating or freezing throughout the night. That is why making sure that the temperature of your bedroom is just perfect, is a main priority in creating the ideal sleeping environment.
The recommended temperature of a room is always between 16-18 degrees. Which means it is neither too hot nor cold. There are other measures that you have to take depending on the weather. This can be; adding more blankets and bed sheets when it is cold and opening the windows during the day for fresh air to circulate in the room.
The darker the room, the better
Switching off the lights of your room is very important. Wondering why? Your body operates under a biological clock called the circadian rhythm. During the day, the brain refrains from producing a chemical known as melatonin which is responsible for giving you that relaxing sensation that makes you feel sleepy. As the night sets in, the melatonin increases.
When you have light in your room, you tend to confuse the brain to assume its daytime, so it reduces the melatonin production. Which means that you will have a hard time trying to get some sleep?
If you happen to be uncomfortable in darkness, having a lamp that is dim is recommended. Electronic devices are huge no-no; this is because the light that they exhibit while they operate will confuse your circadian rhythm.
Keep your bedroom clean
Everyone loves the sight of a clean room and this is even better when it comes to your bedroom. Dusting, vacuuming among other cleaning activities greatly improves your sleep environment. By doing so, you get rid of the dust particles in the air which improves air quality.
Cleaning does not stop there, washing and changing your bed sheets is also key. Statistics show that sleeping on clean blankets and bed sheets elevates your sleep quality by 19%. Not forgetting about your pillows. Cleaning your pillows regularly is highly recommended. This is because it reduces the risk of having nasal congestion due to accumulated dust. The best part of having a clean bedroom is that it gives you that sense of peace and clears your mind off.
Keep your room noise-free
The last thing you want to disrupt your sleep is noise. Sleeping in a quiet room really improves your sleep quality. It is obvious that most of this noise comes from outside. Practices like shutting the door and windows, putting on ear plugs and not having electronic devices helps to create a quiet environment for better sleep.
Although all this helps, it wouldn’t hurt to have soothing sounds to relax your mind. Commonly known as white noises, they are known to help in making people go to sleep faster. Try and look for tapes that play either soft music or sounds like moving ocean waves can help.
Brushing your teeth, refraining from coffee among other sleep hygiene practices are not the only ways to help you sleep better. Having a suitable environment around you while you sleep also makes a huge positive impact on how you sleep. With these simple remedies, you will have created the ideal sleep environment.…