Getting deep and restful zzzs gives you the energy to make each day count. And your sleep environment can make all the difference. Research says your surroundings are a deciding factor in your sleep quality.
So, how do you know that you have the best sleep conditions? You should be able to doze off without a hitch and sleep soundly all night. Plus, wake up feeling like a million bucks.
A good sleep environment includes:
A comfortable bed
The right room temperature
Minimal to no noise
Scents that relax
A clean and clutter-free bedroom
Limiting electronic use before bed
A consistent bedtime routine.
Now, we're gonna dive into each element of the best sleeping environment. So, get comfy and let's get started!
What’s the Ideal Room Temperature for Optimal Sleep?
Did you know that the temperature of your bedroom affects your sleep quality?
If you want to sleep like a baby, keep your room between 65 to 70°F (18 to 21°C). As you get older, you'll be more comfy between 66 to 70°F (19 to 21°C). And the ideal temperature for kids is around 65 to 70°F (18 to 21°C).
The last thing you want is a bedroom that feels like a sauna or an igloo. You’ll toss and turn all night. But don't worry, there are some quick fixes.
Invest in a programmable thermostat to help keep the temperature steady. And use bedding made from temperature-regulating materials. Like cotton sheets or moisture-wicking mattress pads.
If you can’t control the thermostat, there’s always fresh air. A fan or an open window can keep your room cold.
What kind of lighting creates the best sleeping environment?
Getting natural light during the day and sleeping in darkness regulates our internal clock. This is what helps us get healthy sleep.
Light signals your body to be up and alert. On the other hand, darkness kickstarts melatonin production, which helps you wind down for bed.
But you still need artificial light in your bedroom to carry out pre-bedtime activities, right? One suggestion is to use amber light bulbs. They’re calming and help melatonin production in comparison to white light.
Also, consider lights with dimmers and use them at night. And if you have a difficult time sleeping in complete darkness, a red night light is best.
That said, sleeping in complete darkness is the way to go. You may also want to invest in blackout curtains. And blackout stickers for the lights on your gadgets.
Even better, use a sleep mask with a superior light-blocking feature. We don’t mind suggesting our eye masks because most of them offer 100% blackout. See for yourself.
Yup, your bed is the heart and soul of your sleep zone.
And to get great zzzs invest in some cozy, high-quality bedding. (Because, really. It’s worth investing in the best sleep products) That means finding a mattress that supports your body. Consider your preferred sleeping position and firmness level.
If you're a stomach sleeper, make sure to get a firm foam mattress to support your 1spine. Side-sleepers, on the other hand, need a mattress that's softer with memory foam. This eases the pressure on their hips, shoulders, and neck.
Back sleepers should go for a firm hybrid mattress that keeps their spine in a neutral position. And if you're the type who changes positions often, then a medium-firm mattress is your best bet. Just skip the memory foam because it won't be of much help with all your shifting.
Make sure to pick bedding with materials that allow your body to breathe and don't trap moisture. Natural fibers like cotton, linen, and bamboo are great options because they help regulate your body temperature. They’ll keep you from getting too hot.
Take note. If your mattress is getting old and not as comfy as it used to be, it’s time to look for a new one. Another option is to get a mattress topper for extra support.
And don't forget about comfy pillows that support your neck and head all night long. Trust us. They’re worth it.
Why’s it important to reduce noise for the best sleeping environment?
It’s simple. Noise is a major sleep disruptor.
It can keep you up all night. Or make it hard to drift off and stay asleep. And the opposite of all these are some aspects of sleep quality.
That's why it's important to make sure your sleeping area is as quiet as possible. Try to keep noise from both inside and outside your bedroom to a bare minimum.
Want to block out external noise? Consider curtains or window treatments that muffle sounds. Now, if the noise is coming from inside your house, address the source directly — like creaky floorboards.
Another option is to go all out and soundproof your whole bedroom. But that can get expensive.
A simple area rug can also muffle the noise. Choose one made of cut pile, wool or jute. Or you can cut to the chase and use comfy earplugs.
You can also mask disruptive sounds with white noise. There are machines available in the market that emit this type of sound (a.k.a. White noise machines).
Why’s it important to maintain a clutter-free sleep space?
Having a tidy and well-organized bedroom helps you sleep better. When your space is clutter-free, it's easier to relax and unwind. This leads to better sleeping conditions.
On the other hand, a messy and disorganized sleeping space can make you feel stressed and anxious. These, in turn, make it tough to fall asleep. The solution is clear, declutter your bedroom and see how it makes a difference.
So, consider creating a cleaning routine and a solid organizational system. Find ways to store things like shoes and clothes. And set aside spots for books and other items you like to keep nearby. Under-bed storage or closet organizers help keep everything in its place.
What are the effects of electronics on the best sleeping conditions?
Electronic gadgets like your smartphone, tablet and TVs can mess with your sleep. And here’s why. They emit blue light, which disrupts the production of melatonin, the sleep hormone.
This can make it harder for you to doze off and stay asleep all night. And just so you know sunlight is the main source of blue light. And as we mentioned earlier, its what signals your body that it's time to be awake.
Try setting a digital curfew at least an hour before you hit the hay. During this time, keep your electronics at bay and do something that'll help you relax and unwind. Consider reading a good book, a warm bath or meditating.
These types of activities promote better sleep so you feel refreshed and ready to tackle the day ahead. And this brings us to our next section.
How do I develop a solid bedtime routine for better sleep?
Looking to improve your sleep game? Try developing a bedtime routine and see how it works for you. It can make a huge difference.
Doing the same “relaxing” (nightly) activities at the same time before bed trains your body to recognize it's time to sleep.
Here are a couple of ideas for activities to try:
Jot down your thoughts in a journal
A warm bath
Read a book
Conclusion: Your Personal Sleep Sanctuary
When it comes to creating the best sleep environment, there's no one-size-fits-all solution. Everyone has their own unique sleep needs and preferences. We hope this article helps you create your sleep haven.
With a few tweaks and some, you'll be enjoying sweet dreams in no time. Let us know if this article helps you create the best sleep conditions for amazing zzzs. Drop a comment below.
Disclaimer: The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.