We all need to get a good night’s sleep in order to stay healthy, happy, and productive. Unfortunately, achieving a quality night of rest isn’t always easy. To get the best night of sleep possible, you need to create an environment that is conducive to rest. Here are some tips to help you get create a sleep-friendly environment.
First and foremost, make sure the room you are sleeping in is dark. Blackout curtains, eye masks, blinds—whatever it takes to keep out external light in the evening will help your brain to produce melatonin. It’s also a great idea to keep the nighttime temperature of the room cool, ideally somewhere between 55 and 72 degrees.
Noise level is also an important factor when creating a sleep-friendly environment. Many of us are used to sleeping with noise, however, even seemingly small noises can disrupt your sleep cycle. Invest in a sound machine or app that specifically plays calming and soothing sounds. White noise or a fan can also help to mask outside noises and give you peace of mind.
Make Sleep Time Technology Free
It’s important to get rid of any electronic devices (mobile phones, tablets, TVs, etc.) that could potentially interfere with your sleep. These types of distractions can have significant effects on our sleep, making it difficult to get to sleep and stay asleep. If that means powering down your devices a few hours before bedtime, make sure you do.”
Avoiding caffeine and alcohol in the evening can also help. It’s best to limit caffeine intake to earlier in the day as it can take up to ten hours for the effects of caffeine to wear off. Keep the consumption of alcohol to a minimum and, if you’re having an alcoholic beverage or two, stop drinking at least two hours before you go to bed.
Creating a Relaxing Bedtime Routine
Another way to make sure you get the most comfortable and restful sleep possible is to create a relaxing bedtime routine. This should be done every night as it sets the stage for a restful sleep. This could include taking a warm bath or shower, reading a book, or meditating. Incorporating activities that promote relaxation and decrease stress and anxiety is key.
Having the proper bedding plays a role, too. Make sure your mattress is comfortable and supportive. Beds that are too soft or too hard could disrupt your sleep, and should be replaced. Investing in quality, comfortable bedding will also help promote better sleep. Look for breathable options such as cotton or linen. Lastly, be sure to keep your sleeping area clean and clutter-free.
When All Else Fails, Visit the Doctor
If you’re still struggling to get the quality of sleep you need, it may be time to visit a doctor. A doctor can diagnosis and treat any underlying conditions, such as sleep apnea or restless leg syndrome, that may be preventing you from achieving a good night of sleep.
Creating a Sleep-Friendly Environment
- Make the room dark with blackout curtains and eye masks.
- Keep the temperature cool.
- Reduce noise with white noise or a sound machine/app.
- Power down any electronic devices.
- Limit caffeine and alcohol intake.
- Create a relaxing evening routine.
- Invest in a supportive, comfortable mattress.
- Keep the area clean and clutter-free.
- Visit a doctor if sleep problems persist.
Conclusion
By following these tips, you can create a sleep-friendly environment that will help you get to sleep and stay asleep. Over time, this will help you to get the most restful and refreshing night of sleep possible.