Creating the Perfect Sleep Environment
If you struggle with sleep there are steps that you can take in order to set yourself up for success Consider some of these things that you can do to make your environment more conducive to quality sleep
Temperature and Sound
The temperature in your bedroom can directly affect the quality of your sleep experience Experts suggest that the optimal sleeping temperature is 65 degrees If youre too cold or too hot its less likely that youll sleep soundly If you share your bed with another person its pretty unlikely that you always agree on a temperature that makes you both happy Without adjusting the thermostat you can keep yourself comfortable by adding or removing blankets choosing different sleepwear or opening a window or running a fan Comfortable pajamas will help you sleep so incorporate these into your bedtime routine You can check out Eberjey they have a ton of womens pajamas
The noise level in your room can also impact your sleep Do you silence your phone when you sleep Do you have pets or children who sleep with you in your bed Is there a lot of noise from your neighbors or on the street that is interrupting your rest
You may think that some of these things cant be managed but they can You can silence your phone with confidence because theres a setting which allows calls from certain people to ring through even in a silent setting that way you wont miss an emergency call from a parent or a child If you have lots of people and pets sharing your space upgrade to a larger bed so that everyone can have enough room or consider transitioning pets and children to their own comfy spaces so that you can all get more rest
Sound machines that play white noise can help to block out outside sounds that you cant control There are also ways that you can soundproof your windows to keep noises out
Mattress and Bedding
Did you know that youre really supposed to replace your mattress every five to seven years While that may seem like a pretty frequent turn around a consistently positive sleep experience is worth it Save up for a great mattress that you love Consider your needs such as preventing pain in your hips or back if you need some sort of breathable material to keep you cool or a mattress that allows you and your partner to select different levels of firmness for optimum comfort
Your bedding is as important as your mattress Are you always cold Consider flannel sheets Too hot Look for breathable moisture wicking weaves and materials for your sheets that will keep you comfy Maybe you need your own fleece throw while your partner throws their side of the duvet over to you It is also possible for there to be too much going on on your bed
Tons of pillows and fluffy blankets look great when the bed is made but once its time to sleep most of that should probably be put off to the side so that you dont wake up confused and covered in throw pillows in the middle of the night
An Environmental Factor
Maybe youve finally settled on your perfect bedding and you love it But you still cant sleep You get stuffy your partner snores clearly its not you or you wake up and cant fall back to sleep It might not be you Somewhat surprisingly bedrooms are fairly susceptible to mold growth Much like your basement attic or bathroom if the humidity level in your bedroom is too high mold can grow on window sills between tightly hung clothes in your closet or on your mattress if you arent caring for it properly If youve noticed a musty smell cracking paint or dark stains on the walls or dampness in the closet it would be wise to hire a mold remediation specialist to investigate Untreated mold can damage your property and the quality of your sleep
Decor and Layout
Your choice of color palette can have an impact on your sleep as well No not while youre actually sleeping but as you settle into your room at night its important that you choose colors that promote comfort and relaxation rather than stimulation Bright yellow is gorgeous but maybe not for the place where youre trying to wind down Think neutral colors like gray white or tan soft pastels or rich dark colors like forest green or navy blue that make you feel cozy Choosing light bulbs that offer a softer wattage are better for the bedroom or consider a dimmer switch for your overhead light A tidy room is more relaxing than a cluttered one and a low tech environment is more likely to help you relax than having the temptation of responding to just one more email
The way that you position your bed is important too If you face a window be prepared to be awoken by dawns early light unless you invest in blackout curtains You should also have easy access to an exit so that if you need to get up in the night for any reason youre not stumbling over or into furniture or other belongings Even having nightstands that match the size of your bed will help you to relax when you know that you can reach a tissue or water bottle or see the clock easily
Putting It All Together
You value the quality of your rest so youre going to do your best to make sure that your room is set up for a perfect night of sleep You can run the air conditioner or a dehumidifier to control the level of humidity in your room which helps you to sleep more comfortably and prevents mold from growing Once youve found your perfect mattress you should flip it from time to time to promote air flow and occasionally air it out so that mold doesnt have a chance to damage it and interrupt your rest by making you stuffy
You should also avoid laying on your bed if your hair is wet from the shower or the pool and dont lay wet or damp towels or clothes on the mattress
Great sleep can be achieved if you take the proper steps to set up your room for rest and control the environment to prevent factors that might impact your sleep
Getting a sleep routine and figuring out what your body needs to be able to fall asleep If you have done a lot of research and put a bunch of effort into your sleeping and you still cant fall asleep you will want to consider consulting a trusted medical professional
What are some things that you do to help you fall asleep and stay asleep Comment below and be sure to share with a friend that has trouble falling asleep
No matter what the cause of your sleepless nights is Alaska Sleep Clinics board certified sleep specialists are ready to help you be healthy and feel good every day
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