Falling asleep, staying asleep, and waking up rested can be a struggle for many people. They climb into bed, tired from their day and ready for sleep. Unfortunately, sleep never comes. Instead, they find themselves tossing and turning all through the night, never falling into a peaceful or restful sleep. They watch the minutes tick into hours and wait for the sun to come up.
While there are a variety of things that could keep them awake, having the wrong sleep environment could be the culprit.
But what does an ideal sleep environment look like?
We can answer that question.
What Creates a Perfect Sleep Environment?
A proper sleeping environment promotes rest and relaxation. It allows you to relieve stress, let go of tension and will push you to fall into a deep and comfortable sleep.
Although this may make sense, many of us have bad habits that make our sleep environment toxic. They keep us up at night, make it difficult to fall asleep, and can increase our stress or anxiety levels, causing insomnia.
One of the myths about sleep is that insomnia is only cured through prescription drugs. But if a poor sleep environment is preventing you from sleeping, there are a few changes you can make.
If you’re looking to create a sleep-friendly bedroom, here are some steps you need to take.
1. Use Your Bedroom Only For Sleep
The bedroom is designed for bedroom activities. Unfortunately, many of us try to treat our bedrooms like multi-purpose rooms. We bring our laptops to bed, we add a TV, and we stay on our phones long after shutting out the lights.
This kind of behavior can lead to sleeping problems. Because you stop associating your bed with sleep, your body doesn’t know when it is time to turn out for the night.
2. Keep it Clutter Free
If you want to fall asleep easier, you need to remove any distractions from your bedroom. While this includes things like the computer, cellphone, and TV that we mentioned before, it may also include books, games, magazines and more.
Having these items readily available can make you tempted to occupy yourself rather than try to fall asleep. This will leave you distracted and unable to relax to get the rest you need.
3. Eliminate Light and Noise
Some of us may think that we can’t fall asleep without a bit of light or a bit of noise. Even if they help you relax, leaving them on throughout the night can actually prevent you from falling into a deeper sleep. You could still wake up feeling tired if you never reach the proper stages of sleep.
If you need a bit of noise, try something that stays consistent through the night or has a timer. Fans are great for subtle yet consistent noise throughout the night.
4. Maintain a Cool Temperature
The ideal sleep temperature is between 60 and 67 degrees Fahrenheit. Keeping your bedroom around this temperature helps to promote calmness and cool your body for rest. In order to fall asleep, you want your body temperature to drop a few degrees naturally.
If it isn’t possible to keep your bedroom this cool, consider sleeping with lighter blankets or even wearing lighter-weight pajamas. This can keep you as cool as possible during the night, promoting better sleep.
5. Have a Comfortable Bed
Sure, a comfortable bed may make it more difficult to get out of it in the morning, but it can also help you fall asleep more quickly. Even if you won’t want to leave in the morning, you’ll feel more rested and less achy.
Splurge on pillows that support your head and a mattress that is not full of lumps and sags. The sheets, blankets, and covers you use on your bed can also influence your level of comfort and will contribute to your perfect sleep environment. Opt for a soft sheet set that you find comfortable and don't be afraid to splurge - your sleep will be worth it!
Foundations of good sleep come from taking your rest seriously. If you find that you’re struggling to fall asleep, it may be because your sleep environment is making you uncomfortable or distracted. Through these steps, you can learn how to sleep better.
If you're looking for bedding, sheets, covers and more to contribute to creating the bed of your dreams, take a look at our bedding options today!