Sleep is important to your overall well-being. It affects your ability to learn and process memories, restores your body’s energy, and helps repair muscle tissue. If you don’t get proper rest at night, you can wake up feeling tired and have difficulty focusing on your tasks the next day. Also, consistently having poor sleep quality and quantity can increase your risk for conditions like heart disease, obesity, diabetes, and depression. If you find it difficult to have a good night’s rest, see if your bedroom environment is conducive for you to fall asleep and stay asleep. Create a relaxing ambiance by improving the key elements in your bedroom setting.
Keep the Room Dark
Light is a powerful cue to keep your circadian rhythm properly aligned. This is your biological clock that signals when it’s time to sleep and to wake up. So when you are about to hit the hay, turn off all lights and make your bedroom as dark as possible. You can use blackout window shades or use a sleep mask to block the remaining traces of light from the windows. If you want to avoid stumbling through your room to find the bathroom at night, you can install a motion-activated night light or under-bed light. You can still have a bedside lamp on as long as it isn’t too bright and emits a low color temperature, so it doesn’t interfere with your sleep.
Maintain a Cool Temperature
Keeping your bedroom’s temperature cool and comfortable helps optimize your sleep. It’s best to keep your room’s thermostat between 60 to 71 degrees Fahrenheit. If you live in a city where the weather is hot, you need to ensure your air conditioning is working properly because excess heat can disrupt your sleep. A cooler bedroom will allow you to rest better and improve your body’s ability to heal and recover. This is why many treatment facilities, like the drug rehab Phoenix residents go to, ensure their patients’ bedrooms are cool and cozy.
Since each person has a different comfort level, you can adjust your room’s temperature according to your preference. During the cooler months, you can use an electric fan or open the window to take advantage of the weather. Having cooling mattress pads and lightweight beddings can also keep you cool and promote better sleep quality.
Block External Noise
The sounds coming from your neighborhood or your partner’s snores can disrupt your sleep. Frequently waking up during the night due to noise disturbances can affect deep sleep cycles that can make you feel like you didn’t get enough sleep. So, make sure to turn off the TV and other electronic gadgets before going to bed. If it’s not possible to control outside noise, you can wear earplugs to help you block sounds or use a sleep machine to drown them out. Most of these sleep aids have a selection of soothing nature sounds like waves hitting the beach and rain lightly tapping at the window. In addition, you can play relaxing music at low volume to set a comfortable ambiance and help you doze off faster.
Invest in Comfortable Mattress and Pillow
One of the best ways to ensure you have restful sleep is to have a comfortable mattress and pillow. If you’ve had them for a few years, make sure they are still in good condition by checking if they still offer support and pressure point relief while catering to your body weight and sleeping position. Ideally, you should replace your mattress after five or seven years, or sooner if they are no longer comfortable. However, some mattresses are well built and can last for up to 10 years. If your mattress shows deep impressions or you start waking up feeling several pains, it might be time to get a new mattress. Aside from giving you a more comfortable sleep, a new mattress also helps reduce stress and back pain.
While you are at it, you can check if your pillows still offer proper neck support. Don’t use the pillows from the couch. Make sure you get adequate cushioning so your head and spine remain aligned and prevent neck pains. Pillows should be replaced every one to two years because, aside from losing firmness, they can collect a lot of dirt and sweat. When looking for a new pillow, you need to consider your sleeping position. Back sleepers can have a thinner pillow, side sleepers need a firmer pillow to make sure the distance between the ear and shoulder is supported, and stomach sleepers can use a very thin pillow or not need one at all. In addition, keep your bedding fresh by washing it regularly to reduce bacteria and allergens from building up.
Seeing clutter can add stress, which can prevent you from relaxing and having a good night’s rest. When your bedroom is disorganized, it may make you feel anxious and make it more difficult for your mind to relax. If you don’t have time to do a thorough cleaning, you can keep your bedroom looking neat by using organizational baskets to hold frequently used items. Place your other belongings in drawers and storage boxes to hide the visual clutter.
Aside from improving your overall well-being, proper rest can help you concentrate better and give you the energy to successfully perform your tasks the next day. If you have trouble sleeping, you can tweak certain things in your bedroom to make it more conducive for sleep. By cultivating a restful and relaxing sleep environment, you wake up feeling refreshed and mentally alert.