What You Can do to Your Sleep Environment to Insure a Good Night’s Sleep
A sleep environment is a personal space to relax, reflect, and sleep. This sleep sanctuary should be free from distractions and stresses of the day. In fact, the bedroom characteristics will determine a successful night of sleep.
Keep it cool
The body naturally cools when you become drowsy and then climbs again slightly in the morning. If the room is too hot, it may interfere with the natural temperature drop and make for a restless night of sleep. Of course, everyone is different and should experiment with a comfortable temperature range, but somewhere around 65 degrees makes for the best sleep.
Keep it dark
Light and dark are natural signals to tell the body when to wake and when to sleep. Artificial light can send a wake-up message to the brain and suppress the sleep-inducing hormone melatonin and interrupt the circadian rhythm of the body, according to the National Sleep Foundation. Scan the room for artificial light and include exterior sources like street lamps or traffic and block the light from the room. If all else fails, wear a fabric eye mask to eliminate the chance of light interference.
Keep it clean
For those who suffer from year-round allergies like dust and pollen, a clean sleep environment is critical to a good night’s rest. To avoid sniffles and sneezes, launder linens regularly and update bedding as needed. Vacuum the room and use an air purifier to remove dust and allergens from the air. To avoid contamination, keep windows closed when pollen counts are high.
Keep it quiet
The brain continues to register and process sounds during sleep. Noise can disrupt sleep or in some cases, people become accustomed to the noise if it is constant. As a beneficial sleep tool, optimize sound with the use of white noise. As reported by the Huffington Post, studies show white noise can mask unwanted sounds like traffic, sirens, or other noise distractions in the household.
Keep it off limits
The bedroom should be dedicated to sleep. More often than not, the bedroom becomes a multi-purpose room for things like a home office or gym. Sleep will not come easy if there are constant reminders of unfinished tasks present in the room. For this reason, take your business and workouts elsewhere in the home. Keep a book or a journal next to your bed and use them as a nightly ritual to sign off for the day.
Sleep is personal
As a rule, keep distractions and clutter out of the bedroom. By the same token, optimize the space to invite restful sleep with calm colors, clean linens, and dark window shades. Does your sleep environment affect your sleep patterns? Find out with the The Plex™ Sleep Scanner, a self-sleep monitoring system.
Sources:
https://sleepfoundation.org/bedroom/touch.php
https://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock
https://www.somnologymd.com/allergies-and-sleep/
https://www.somnologymd.com/how-to-stay-cool-while-sleeping/
https://www.huffingtonpost.com/entry/white-noise-sleep-tips_us_5707e35ce4b063f854df7b5d
