How to Optimize Sleep Environment

How to Optimize Sleep Environment

How to Optimize Sleep Environment

Every element of your bedroom can encourage sleep. So you should evaluate the room and try to identify what might be getting in the way of a good night's sleep

Control bedroom noise: Nothing is more annoying than drifting into sleep, only to be jolted awake by the sound of a dog barking or a car stereo. Take steps to reduce or disguise noises that can interfere with sleep. Ear plugs are remarkably effective in blocking out unwanted noise. No need to get fancy-just pick up a box of silicone or foam earplugs for a few dollars at your local drugstore. You can also better soundproof your room by installing double-paned windows and decorating with heavy curtains and rugs, which absorb sounds. If you're frequently awakened by unwanted calls or visitors, learn how to disconnect your phone and doorbell at night. Finally, some people find it beneficial to use an appliance that produces a steady "white noise" to obscure outside sounds. You can use an ordinary fan or purchase a white noise device designed specifically to provide this kind of steady hum.

Block out light: As we've seen, light signals the biological clock in the brain that it's time to wake up. The darker it is the better, so use thick curtains, curtain liners, or blackout shades to ensure that light does not come through the windows. Also, check for light sources inside the room. Most electronic devices have lighted displays that can produce enough light to disturb sleep if not covered up. If you're still aware of light after trying to address external and internal sources, wear eye shades.

Keep it cool and well ventilated: The ideal temperature for sleep is a matter of personal preference. In general, you should make sure it's not too hot and that air circulates freely so you don't feel that your room is stuffy. If you're often congested, you may wish to run a humidifier. Also, be aware that your body temperature drops during the overnight hours. Have an additional blanket or a sweatshirt available if you wake up feeling chilly.

Hide the clock: For some people, the sight of the time can be disconcerting, since it serves as a taunting reminder that you're awake, both when you're trying to fall asleep and when you wake up during the night. If this applies to you, turn the alarm clock around or cover it up before you go to sleep.

Make your bed comfortable: You need a bed you like using, so put some effort into finding the comfort, firmness, and design that suit you. If you've had the same mattress for more than a decade, it's worthwhile spending an hour or two testing mattresses and buying one that feels right. Then put similar energy into finding comfortable pajamas, blankets, and pillows. Read More...!

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