Do you ever feel like your environment is making it hard for you to get a good night’s sleep? If so, you’re not alone. From bright lights to stress-induced anxiety, our home environments can play a huge role in our quality of sleep. Fortunately, by following a few simple practices, it is possible to transform a disorganized and hectic environment into one that promotes restful sleep. This article dives into the critical differences between a sleep-friendly atmosphere and its sleepy alternative, so you can say bye-bye to sleepless nights!
1. Falling Asleep in a Sleep-Friendly Environment
Getting a good night’s rest doesn’t come easy for everyone, but by taking the time to set up a sleep-friendly environment, you can help prepare your body and mind for optimal rest. While there’s no one-size-fits-all approach to relaxation, creating a space that encourages drift-off is key.
The first thing to consider is the temperature of the room you’ll be sleeping in. The best environment for restful sleep is a cool space; studies have found that setting your thermostat to somewhere between 65°F and 75°F will create the perfect atmosphere. If you need an extra boost of comfort, make sure to incorporate some lightweight layers into your bedding arrangements.
Next, block out any sources of light or sound which could potentially disrupt your sleep. It’s a good idea to set up some blackout curtains, and if you can’t block out the light completely, use an eye mask to keep your eyes covered. In terms of sound, use noise-canceling headphones and/or a white noise machine to combat any outside disturbances.
Finally, try to avoid using screens for an hour before bedtime. The blue light emitted by our phones and laptops can easily keep us awake for longer than intended. Other ways to create a calming atmosphere include:
- Lighting some calming candles
- Making the bed
- Playing soothing music
By taking the time to create an environment conducive to relaxation, you’re more likely to drift off into dreamland faster.
2. Uncovering the Benefits of Creating a Sleep-Friendly Atmosphere
Creating a peaceful and sleep promoting atmosphere in your bedroom is essential for getting a good night’s rest. After all, its the environment where you rest and relax, and should be treated with the utmost importance.
Below are some of the top reasons why you should create a sleep-friendly atmosphere in your bedroom:
- Get adequate rest: A sleep-friendly atmosphere can provide the perfect environment for the body to relax, leading to more restful sleep. This allows for a deeper sleep and more restful nights.
- Less stress: Aromatherapy scents, dimmed lights, ambient music and soft bedding can all contribute to creating an environment that allows for less stress and tension.
- Get more energy: A calming environment will allow you to wake up feeling more refreshed in the morning, providing you with more energy to tackle the day.
Creating a sleep-friendly atmosphere need not be complicated, but it should be sensory enough to properly signal the brain that it is time to relax and unwind. Investing in quality bedding, lighting and calming products are all important aspects of a sleep-friendly atmosphere – and every person is different.
By creating a sleep friendly atmosphere you can easily design an environment that will support and encourage a healthy routine – as well as providing the ideal environment to get a full nights rest.
3. Tips for Establishing a Calming Environment for Sleep
Do you toss and turn in bed every night? Perhaps you struggle to fall and stay asleep? If so, you are not alone. The amount of time we spend in bed is critical if we expect to have fully functional days. To assist you in establishing a restful sleep environment, here are three tips to consider.
- The Ideal Temperature: Sleeping in environments that are too hot or two cold can disrupt our sleep. A temperature that is between 60-67℉ is often ideal. Consider investing in a fan or a space heater to help you maintain a consistent temperature for a better rest.
- Darken the Room: Light can be a distraction when we are trying to fall asleep. Blackout curtains are a great way to block out light from street lamps and other sources. By darkening the room, your body will begin to feel more relaxed and ready for sleep.
- Tune Out Noise: Sounds like busy cars, barking dogs, and screaming children can keep us awake long past bedtime. Even sounds like ticking clocks or the hum of a fan may be too much for some people. Look into purchasing noise cancelling headphones or earplugs to keep your sleep environment quiet and calming.
Creating a calming sleep environment does not have to be difficult. With just a few simple changes, you may discover that your sleep schedule and quality improve greatly. When it comes to sleep, personal preferences play a major role. With a little trial and error, you will likely find the perfect environment for you.
4. Ways to Reduce Stress and Noise Levels Before Bedtime
For some of us, it can be difficult to wind down and relax before bedtime, especially if we’ve had a particularly intense day. Feeling stressed or overwhelmed can lead to restless nights, which in turn can make the following day even more difficult. Here are just a few practical tips to help reduce noise levels and stress levels before bedtime:
- Get outside. Taking a short stroll or getting some fresh air can do wonders for our mental and physical wellbeing. Spend a few moments listening to the sounds of nature.
- Limit your screen time. Our phones, tablets and computer screens are full of bright lights that can disturb our sleep cycles. Try to limit their use before bedtime.
- Noise dampening. Investing in noise cancelling headphones or earplugs is a great way to block out distractions. Alternatively, if you’re open to improvement projects, add some acoustic insulation to your bedroom wall.
- Swap your mattress. Not only can a tired and old mattress cause discomfort, it can also lead to noisy creaks and groans. Try buying a new, higher quality mattress which should muffle the noise and help you get a good night’s rest too!
Of course, these are just a few ways to reduce noise and stress levels before bedtime. It is also important to make sure you’re getting enough restful sleep. Sticking to a regular sleep cycle will help regulate your body’s biological clock. Be sure to establish some calming rituals that will help prepare you for bed, such as taking a warm bath, sipping a cup of herbal tea or reading a book. Once these practices become part of your daily routine, you will quickly be on your way to a more restful night.
5. The Importance of a Tranquil Sleep Environment
Achieving a peaceful slumber can be a feat if you don’t create the right environment. Some elements to consider in order to maximize your serenity:
- Choose a comfortable mattress and bedding.
- Minimize sound with earplugs or white noise machines.
- Keep your bedroom as dark as possible.
- Focus on pleasant smells.
- Keep the temperature comfortable.
Your sleep environment is of paramount importance. A mattress that’s too soft or too hard, or an uncomfortable pillow, will lead to an uneasy night’s sleep. To ensure a tranquil sleep atmosphere, find the right combination of mattress, pillow, and bedding to bring the most relaxed night.
White noise and earplugs take away the small, jarring sounds which swipe away sleep. Invest in black curtains—a sleeping den can be a black-hole for all the intrusive sounds of the outside world. Your bedroom should be the oasis of calm and darkness.
Creating a pleasing atmosphere of smell and temperature will also maximize your relaxation capabilities. A common mistake is to set the temperature of your bedroom too high. Make sure to choose a temperature that will be cozy and comfortable. A diffuser with soothing essential oils will also provide a much needed aromatic ambiance.
Getting enough quality sleep is essential to our overall health — and your sleeping environment plays an important role in helping you get the rest you need. By following the tips provided, you can create a sleep-friendly atmosphere to support your health and overall wellbeing. So, don’t delay — get the rest you deserve!
