One of the largest causes of poor sleep is a bad sleeping environment. Switching up and fixing your room can lead to high quality and quantity of uninterrupted sleep. The first step that will help you maximize your sleep environment and increase sleep efficiency is t change your perception of your bedroom.
For instance, should designate your bedroom to resting and sleeping and assign all other activities to other rooms. Anything else may distract you from sleeping, and this can cause major health concerns. Basically, you have to make changes to your bedroom so it is only associated with activities that help improve the quality and quantity of your sleep.
What can you do to maximize your sleeping environment and improve the quality of your sleep?
De-clutter your room
As mentioned, your bedroom should serve one purpose only. This means if you use it as your office, gym, and playroom or for any other activities, you should stop. Using it for other things makes it hard for you to associate your room with sleep. First, you need to make a list of everything that does not belong to the bedroom. Take out the computer/laptop, TV, treadmill and yoga mat to make the environment more bedroom-like. Having them in the room can be a little distracting when it is time to sleep.
A home office is the worse setting to have, especially in your bedroom. All it does is distract you with work, even when you are looking to take a much needed nap. Televisions and laptops on the other hand can be a little addictive and keep you up all night long when all you should be doing is getting sleep for the recommended 7-9 hours.
Change the lighting in the room
Just like natural light, artificial light can stop production of melatonin during the night, therefore keeping you up when it is time to fall asleep. To maximize your sleeping environment, you need to get rid of both natural and artificial lights in your bedroom.
You can do this by turning of all electronics when it’s time to sleep. Your lamp and other lights in the room should be off. Unplug everything from the socket to make sure there is no light interference when you are falling asleep. Lights from vehicles or neighbours can keep you awake for a long time. Blackout blinds may be able to keep
Keep it quiet
For many people, the slightest noise can keep them awake all night. Sound inside and outside your room could keep you from falling asleep, or worse, ruin your sleep pattern. The inconsistency of the sound can be more disruptive than the actual sound. Try shutting your doors and windows to prevent external noises from ruining your chances of sleep. If you prefer music, and don’t get distracted from sleep, you should create a relaxing playlist that will help you fall asleep faster. Consider using white noise to cancel out other sounds for better chances of sleeping faster.
Keep a low temperature
As your bedtime approaches, your body temperature begins to drop naturally paving the way for relaxation and a good night sleep. Loosing heat will help you fall asleep faster. With that in mind, rooms with high temperature can lead to anxiety and discomfort, making it harder for you to relax. This means that you will have a harder time falling and staying asleep. A temperature of about 60 degrees will help you cool your body faster, making it easier for you to fall asleep.
Make the sleeping environment more comfortable
Sometimes, the beddings you have could be the main reason you don’t fall asleep or have a good night’s sleep. Bad/Old mattresses can make you uncomfortable, numb, and stiff or have you wake up feeling tired. Most mattresses are designed to give a 5-10 year service which means they all have a breaking point.
A mattress with holes sags and lamps can be very uncomfortable and will prevent you from sleeping. This is why you should consider replacing your mattress and beddings to create a better sleeping environment. Bear mattress reviews is a good place to start. They have supportive mattresses with cooling properties to help maximize the quality and quantity of sleep you get.
Your sleeping environment set up can determine and quality and quantity of sleep you get. Organised sleeping environments create good sleeping habits that are essential for a good night’s sleep.