In order to make sure your sleep is as good as it can be, you have to work on your sleep environment. Sleeping in a room that is too hot or hearing annoying noises during slumber can severely disturb your shuteye. It is not hard to wake up in the morning refreshed and ready to take on the day. You just need to make a few key adjustments in your bedroom. Here is a list of 5 things you can do to make your sleeping environment to get more 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. However, when we say dark, we mean total blackout. Turning off the lights and covering your windows with shutters is not enough. Even the smallest bit of lights, especially when it comes to blue light emitted by electronics suppresses the production of melatonin and disturbs your sleep.
It is also vital to ditch all the electronics before and while in bed. Blue light stimulates your brain and prevents you from falling into blissful slumber. So instead of binge-watching Netflix before bed, we recommend reading a book or listening to relaxing music.
2. Avoid Noise
Whether you are living in a city or you simply have a loud roommate, it is very important to somehow shut down all noise before going to bed. Noise can disrupt your ability to get and stay asleep. The best way to mask the unpleasant noise is to use a white noise machine. A fan, an air conditioner, an air purifier, or some light music can also do the trick. White noise helps drown out other sounds and allow you to stay 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 one. Sleeping on a comfortable bed that provides proper back support is vital for waking up refreshed and well 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 assist you. They run Real Mattress Reviews, an unbiased mattress review website that will definitely help you find the best model to satisfy your sleeping needs.
4. Keep Your Bedroom Clean
A clean bedroom makes all the difference for a good night’s rest. Not only that cleaner is healthier, but a clean room also creates peace of mind and helps you relax before bed. Also, make sure you change your sheets once a week and get some fresh air in the room every day. As a clean environment can relax you, have in mind that clutter can cause stress and subconsciously disturb your sleep. It is not recommended to eat in your room or do anything else besides sleeping and sex.
5. Cool Down Your Room
You probably think that it’s better to sleep in a cozy and warm bedroom. However, research shows that the best temperature for sleep is reasonably cool or around 65 degrees. During the day, your body changes temperature multiple times. Your body’s lowest temperature is around 5 am. Your body requires cooling down naturally, and sleeping in a hot room can disrupt this cooling process and make you feel uncomfortable. If you are a hot sleeper, it is recommended to sleep on breathable sheets and wear breathable sleepwear. Sleeping naked or getting a cold shower before bed also helps to cool down and relax.
Read more: Top 10 Best Alarm Clocks For Heavy Sleepers