A Better Sleep Environment Can Help You Sleep

You might not realize this, but your sleep environment can have a profound effect on the quality of your sleep. Here are some tips to help create the ideal sleep environment.

Room temperature
Ambient temperature that is too warm or too humid can make it more difficult to fall asleep.

Ideally, the room should feel slightly cool as this temperature more closely matches that of the body when it is in the midst of sleep.

Finding the right room temperature isn't difficult when you're the only one in the room. But when the room is shared, what's cool enough or warm enough becomes a matter of opinion.

That's when it's time to compromise. Adjusting the thermostat, using blankets, wearing warmer night clothes (and socks if necessary) and using a fan and/or humidifier are some ways that room temperature can be adjusted to accommodate everyone's needs.

Noise level  
A quite environment is more conducive to sleep than one where there's background noise. Whether it's outdoors traffic or indoors television or a dog that's barking or a partner that's snoring, it can all lead to constant sleep disruptions.

How can you quite the noise levels inside your bedroom? Add a rug on top of bare wood floor. Cover windows with heavier curtains or drapes. Replace windows with those containing double or triple panes of glass. Play soothing music or use a fan or generator to help drown out noise. And if all else fails, consider wearing earplugs.

Bedside clock
If you can see the time on your clock when it's dark inside your room, you may be losing sleep. Sometimes, the more aware you are of how much time there is left for sleeping, the more trouble you have sleeping. Set your alarm and turn your clock so that you cannot see the time. Let your alarm and your body tell you when it is time to awake.

Sleep in an appropriate bed
The size of your bed and the type of mattress on which you sleep can both impact the quality of your sleep. If your bed is too small and you feel cramped, you may not sleep as well as you could if you had room to stretch out. Likewise with the mattress.

If it feels too hard or too soft or too lumpy, you'll have trouble getting comfortable which can delay sleep or cause you to awaken frequently during the night.

Getting a new bed and/or mattress is a worthwhile investment if doing so helps you sleep better. Perhaps indulge in softer sheets and fluffier pillows too. Go ahead and splurge. You'll definitely feel better in the morning.

Sleep in bed
Doing other tasks in your bed confuses your body. It learns to equate the bed with performing tasks that require alertness rather than rest. Find some other place to watch television or pay your bills and use your bed for its intended purpose!

Lighting
When it comes to sleeping, the darker the better, especially if you work the night shift and end up sleeping during the day.