The Importance of a Healthy Sleep Environment
Having adequate nutrition and exercise are necessary for a healthy lifestyle. But the quality of sleep and the environment where it takes place are just as important. Taking time for a good night’s sleep allows the body to rest, recharge, and clear toxins from the body. It is important to create and maintain a healthy sleep environment.
Shifting our sleeping behaviors can have major impacts on our health and wellbeing. Having the ideal sleep hygiene allows for the optimal process to occur and helps our bodies to repair. If your sleep environment does not facilitate this, it can affect both the quality and length of your sleep.
Creating a sleep environment that is conducive to restful sleep can be accomplished by adhering to key principles: darkness, temperature, noise, and comfort level.
Darkness
The hormone melatonin is released in darkness to help prompt sleep. During the day it is important to allow plenty of natural sunlight into the bedroom, as sunlight helps keep our circadian clock in check. But at night the aim is to eliminate as much light as possible. This can be done by using light-blocking curtains or blinds or even wearing an eyeshade.
Electronic devices can also be disruptive to the sleep environment. Try to keep these devices away from the bed, and avoid using them within an hour of your sleeping time. This will help to reduce the amount of light entering the room, and also prevent any distractions.
Temperature
When sleeping the body’s temperature naturally decreases. Studies have found that in order for us to achieve the deepest sleep, the room temperature should be between 17 and 19 degrees centigrade. Heating and cooling devices should be adjusted, or additional layers and blankets should be added to facilitate the optimal sleeping temperature.
Noise
Noise can be especially disruptive when trying to sleep. Some people may find that white noise can be beneficial in reducing environmental noise. White noise is any sound that contains all frequencies of sound. Ambient noise from a fan or music can be used to help block other noises from coming into the bedroom.
Comfort Level
Having a comfortable mattress and pillow is essential to aid in a good night’s sleep. Making small changes to your bedding, such as adding additional pillows or adjusting mattress settings can help to make the sleeping environment more comfortable.
Conclusion
Having a healthy sleep environment is essential to achieving quality sleep. By incorporating the four principle of darkness, temperature, noise, and comfort level, it is possible to create a space that promotes restorative and restful sleep.