5 Tips to Create a Restful Environment For a Good Night’s Sleep

  • 7 months   ago
Sleep, sleep hygiene, sleep hygiene tips

Your bedroom should be stress and distraction-free because it should feel like an oasis. While the best sleeping environment has to do with personal preference, there are some sleep hygiene suggestions that are backed by science that are going to help you with your sleep.

1. A cool and dark room is good for sleep

One thing that experts have agreed on is that the ideal temperature for sleep is 60-67 degrees Fahrenheit. There was a poll conducted by the National Sleep Foundation where 73% of respondents preferred a darker room. 65% of them used curtains, shades, and blinds to block light. Make your room cool and dark to improve your sleep.

2. Peace and quiet is good for sleep

There is nothing worse for your sleep like noise. It distracts you and it makes it harder to fall and remain asleep. There are some who depend on “white noise” or some other ambient sound to help mask sounds like highway traffic or car horns. You should consider a fan because it is going to mask outside noise while cooling your room. Another option is sleepcasts or sleep music using apps like Headspace. They usually run for about 45 minutes and this can be effective in creating a peaceful and relaxing environment for sleep. There is a wide range of options when it comes to apps to use for this. Give it a try and see whether it works for you.

3. Choose a position and bedding that works for you

You need to get a comfortable mattress and pillow because it determines your quality of sleep. It is up to you to choose between a firm and firm mattress. Read these reviews. Your sleeping position can determine the pillow you choose. If you are a side sleeper like most people, choose a pillow that provides support for your neck, head, and ear, and also your shoulder. If you sleep on your back, look for a thinner pillow to minimize the stress on your neck.

4. Decluttering your bedroom

If you have a messy room, declutter it because it could be the cause of your sleep problems. People surrounded by clutter are more likely to have sleep problems, according to a study presented at the 2015 SLEEP conference in Seattle. When you enter the room, what you see is going to influence whether you get quality sleep or not. Clean up your room!


5. Picking the perfect pillow

People suffering from allergies should think about pillow fill. There are different fills, from natural choices such as feathers to synthetics like foam, rayon, or latex. Go for those that are hypoallergenic to avoid congestion and sniffles at night, which can disrupt your sleep.