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You might not realize this, but your sleep environment can have a profound effect on the quality of your sleep. Here are some tips to help create the ideal sleep environment. Room Temperature If your bedroom is too hot or even too humid it can dramatically effect your ability to get a good nights sleep. The ideal bedroom temperature should be slightly on the cool side to allow for a restful night of sleep. If you share your bedroom with another person, it may require some compromise to find the best room temperature. Obviously people can have differing opinions on what sleeping temperature feel best, but generally it will be easier to stick with a cooler temperature and then adding extra blankets, a heated mattress pad or an electric blanket might work for you. Another suggestion would be wearing some heavier flannel pajamas. Keep air circulation in the bedroom by using a fan and a humidifier or dehumidifier as appropriate. Noise level A quite environment is more conducive to sleep than one where there's background noise. Whether it's outdoors traffic or indoors television or a dog that's barking or a partner that's snoring, it can all lead to constant sleep disruptions. How can you quiet the noise levels inside your bedroom? Add a rug on top of bare wood floor. Cover windows with heavier curtains or drapes. Replace windows with those containing double or triple panes of glass. Play soothing music or use a fan or generator to help drown out noise. And if all else fails, consider wearing earplugs. Clocks If you have an illuminated bedroom clock, you might want to consider changing clocks. Don't worry about what time it is, when you should be sleeping. Watching the clock tends to increase sleeping difficulties. Sleep in an appropriate bed. The size of your bed and the type of mattress on which you sleep can both impact the quality of your sleep. If your bed is too small and you feel cramped, you may not sleep as well as you could if you had room to stretch out. Likewise with the mattress. If it feels too hard or too soft or too lumpy, you'll have trouble getting comfortable which can delay sleep or cause you to awaken frequently during the night. Your bed is for sleeping. Only use your bed for sleeping and sex. If you do other things in bed are training your brain to expect you to do other things in bed in lieu of sleep. Do not watch television, eat your favorite snack, check your email from your laptop or pay your bills from your bed. Use your bed for what it is intended. Lighting When it comes to sleeping, the darker the better, especially if you work the night shift and end up sleeping during the day.
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Sleep Disorder? check out Sleep for ideas on helping you to get a good night sleep.
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