A relaxing environment is essential for a good night’s rest. In order to enjoy a restful night’s sleep, you must pay some attention to your environment.
Here are the top five things that should be considered.
Some people get hot in bed while others sleep with a cool body temperature. However, healthy adults will experience a drop in body temperature while they sleep. This is a naturally occurring process during the initial stages of your sleep cycle because a lower core temperature makes you feel sleepy, whereas a higher temperature helps you stay alert during the day.
Whether you only use a top sheet or sleep beneath a thick comforter, many experts agree the ideal bedroom temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius). However , 65 degrees may not be the best temperature for everyone. A range of 60 to 71.6 degrees Fahrenheit (15.6 to 22.0 degrees Celsius) should be suitable for most people.
Light is the most important signal for your circadian rhythm, part of your biological clock that helps regulate sleep. When it’s time for bed, you want to try to make your bedroom as dark as possible to reinforce a healthy circadian rhythm.
Blackout curtains can help if your room gets lots of exterior light. Internal lighting shouldn’t be too bright either. Lighting with a low colour temperature and illuminance can make it easier to feel sleepy and doze off.
Your bed and mattress is one of the most important elements of a good night’s rest. It is near impossible to get a deep, restful sleep on an old and uncomfortable bed. Mattresses that lack comfort, room and support are likely to leave you waking groggy and with aches.
Everyone has different body composition, which is why different beds suit different people. You should choose the best mattress for you, offering the correct support and comfort for your weight and build, and if someone else is going to be sharing the bed, spend extra time finding a bed that’s mutually comfortable. When we’re asleep it’s recommended that we maintain a good posture, try to pick a firm mattress to support your back and shoulders.
It’s not a surprise that a quieter bedroom is better for sleep than a noisy one. Loud noise distractions can cause severe sleep breakdown and disruption, which in turn can have negative impacts on your physical and mental health. Research even suggests that noise at low levels can cause you to shift to a lighter sleep stage or wake up momentarily.
You should aim to keep your bedroom environment as quiet as possible by blocking outside noises. The sleep sounds or hypnosis on the Sleepiest app can block out annoying background noise. Noise-blocking curtains are also widely available.
Before climbing under the covers and finding a comfy position, don’t forget to do one other important thing: Put away your phone. Research shows that late-night use of phones and devices can disrupt sleep. One study found that people who used mobile devices late at night were more depleted the next morning and less engaged at work. To avoid the urge to use technology before bed, silence your phone at night or leave it on the other side of the room. By using the Sleepiest app before bed, will reduce the urge to check social media or go on your phone.