How to Create a Healthy Sleep Environment
>> May 28, 2018
Sleep medicine has grown in
popularity over the recent past thanks to a growing awareness on the vital
aspect of getting excellent slumber every night. A high number of people have
come to realize the various benefits associated with getting quality slumber
and the positive impacts it has on their lives. This has in turn made them
prioritize sleeping well. This is possible through observing things such as
following a certain routine, exercising and relaxing before bedtime. However,
in order for you to enjoy sleeping well, you must pay more attention to the
creation of a healthy sleep environment. Here are some important tips you can
follow to maximize the efficiency for sleeping in your room.
Declutter
Your Bedroom
Your bedroom should only be used for
sleeping and not function as your office, playroom or gym. In order to get
excellent slumber daily, you should get rid of all the stuff that are potential
distractions. You should remove all the items that you use for other purposes
like the treadmill, work desk, computer and television. When these items remain
in your bedroom, your brain will associate the room with various other things
at the expense of its core function. Eradicating all these distractions from your
bedroom will help in improving your chances of drifting into slumber land fast.
Keeping
Your Room Dark and Quiet
The presence of light in your
bedroom makes it difficult for you to fall asleep as your body does not produce
enough melatonin, a hormone that encourages sleep. You can do this by putting
off all lights, removing night-lights and using heavy curtains to eliminate all
manners of light coming from outside. You should flip your phone over during
your bedtime in order to eradicate chances of its light distracting you
whenever a call or text message comes through.
Noise is another culprit that keeps
you from sleeping well. The noise could be from within your home or outside due
to noisy traffic or neighbors. In instances where you cannot control the noise
from outside, you should get a sound machine that will produce mellow and
soothing sounds. The sound machine will not only help you relax well but also
drown out the other sounds that can rouse you from your slumber. If you must
listen to music before bedtime as it helps you fall asleep, you should use a
timer to ensure that the same turns off after some time.
Making
Your Bed Comfortable
If you notice that you feel numb,
tired or stiff when you wake up, it may be a sign that you need to change your pillows
or mattress. Most of the mattresses available in the market were designed to
last for certain durations of time, but if you notice that yours has sags,
holes, lumps or rips you should consider replacing it. Sleeping on a cozy
mattress will eradicate chances of waking up feeling tired, constantly tossing
or turning in bed, which affects the quality of sleep you get daily. There are
different types of mattresses that suit all your sleeping needs to ensure that
you rest adequately every day.
Keeping
Your Bedroom Cool
The adequate bedroom temperature
ought to be between 60-67 degrees Fahrenheit to get an optimal slumber. Your
body temperature has to drop in order for you to fall asleep and having a cool
temperature in your bedroom promotes it. When your bedroom has a high
temperature, it leads to restlessness and goes ahead to affect the REM sleep
quality you get.
Eating
a Proper Diet
Eating a proper diet and at the
right time helps you to improve your sleeping cycle. There are people who fall
asleep quickly when they do not eat before bedtime while others prefer taking a
small snack before sleeping. You should find what works best for you and
practice it daily to ensure that you rest well.
Clearing
the Air
Air quality directly affects your
sleeping pattern. If the air
quality inside your bedroom is poor then it increases your chances of
suffering from various sleeping disorders like sleep apnea. Poor indoor quality
also increases the risk of getting cardiovascular diseases.
From the discourse above, it is
clear there are a number of facts that can rob you of quality sleep. The good
thing about all of them is that practicing all the above tips will go a long
way in eradicating them completely. Creating a healthy sleeping environment
should be a priority in order to rest adequately.
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