Creating the Perfect Sleep Environment

How To Create The Perfect Sleep Environment

Many people are now prioritising good quality sleep by using select tactics to prepare for hours of dream time to help improve their mental and physical health.

Creating the perfect sleep environment as part of good sleep hygiene is one way to ensure that you get the rest and relaxation you need. Before you settle down for the evening, have a read of our top tips. For more, head over to SimbaSleep to shop the mattress that could change your nights for the better, and get stuck into their blog for hints on how to sleep healthier.

Adjusting The Temperature Of Your Room

Research shows that the perfect temperature for a good night’s kip is between 16-18C (60-65F).Anything lower or higher and you’re in for a restless night!

This is because our body heat peaks in the evening then drops as we sleep,meaning that a chilly draughty room or a humid environment is sure to leave you tossing and turning.

Regulate the temperature of your room by installing a thermometer to keep track of any changes and keep the space well ventilated. Change your bedding each season, swapping your cosy winter duvet for light cotton sheets during the summer. Likewise, your nightwear should also reflect the temperature so carefully consider whether you really need those bed socks.

Getting The Lighting Right

The human body is designed to respond to light, meaning that brighter environments can negatively affect our sleeping patterns and overall quality of sleep.

Before you go to bed, try to adjust your body to darker surroundings by using lamps and dimmer lights as you begin to relax; particularly if you like to read before bed.During sleep, the room should be as dark as possible therefore blackout blinds and heavy curtains will prevent any light from outside – including street lighting – getting into the room. A cheaper solution may be a sleep mask that will also help to block out other light sources.

Decluttering Your Bedroom

A cluttered room with lots of mess,gadgets, bright colours and even your bed being placed in the ‘wrong’ place within the room can interfere with our ability to reach the land of nod.

Seek to create a calming, stress-free atmosphere by keeping your bedroom clean and tidy, as mess only seeks to remind us of the chores we need to do upon waking, causing anxiety as you try to relax. Why not also try painting your room a neutral shade that won’t overstimulate your mind? Studies have shown that you get the most hours of sleep in rooms that are blue, yellow or green.

Feng shui enthusiasts also swear by placing the headboard of your bed against a wall and away from any doors or windows to leave less opportunity for exposure to external sounds.

Ditching Electronics

The impact of electronic items on our sleep is an ongoing debate. Not only do these devices emit sleep stealing blue light, it appears that we’re also hooked on giving up our precious hours of rest to browse and click ourselves into a poor night’s sleep. Try to leave items such as TV’s, laptops and game consoles in the living room instead.

If you must have your phone or alarm clock in the room, place them facing away from you so you’re not tempted to check the time or any incoming ‘after-hours’ messages.

Create A Quiet Space

Noise is one of the main causes of poor sleep. Whether you’re a light or heavy sleeper, noises from within your home or outside not only prevent us from getting to sleep, they can continue to disturb us throughout the night.

Although you can’t prevent noisy environments altogether, you can counteract them with a sound machine that produces constant soothing sounds, such as gentle waves or chirping crickets to help lull you into relaxation.

Those who prefer background noise might also benefit from music before bedtime. Create a playlist of gentler, mellow songs and set to a timer so that it turns off after you’ve nodded off.

Discover more about the science of the perfect night’s sleep with Simba Sleep.

Sources:

https://sleepcouncil.org.uk/perfect-sleep-environment/
https://www.sleepapnea.com/worldsleepday/sleep_survey_report-2017.pdf

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