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What is a good sleep environment, really?
We hear that term, “sleep environment”, thrown around a lot when reading articles or listening to podcasts on how to improve your sleep.
The emphasis isn’t just on your sleep habits and routine, but also where you sleep. Having a good sleep environment can make a massive difference on your sleep quality and length.
But what is a good sleep environment? How do you know if your sleep environment is good, bad, or somewhere in between?
Well, keep reading, because below, we’re going to look at the critical elements that make for the ideal sleep environment. Get them right, and you’ll create for yourself a safe, relaxing haven where you will feel far calmer and sleep exponentially better every night.
What is a Good Sleep Environment?
Let’s be clear: there is no “one size fits all” approach to creating the environment most conducive to sleep.
Some people will want to sleep in absolute silence, while others prefer noise. Some people wake up more often through the night because they want to know the time, while others need to keep the room perfectly dark and no way to tell the time overnight. Some people prefer pleasant smells while others find smells wake them up.
Below, we’re going to give you a checklist you can use to tailor-make your “perfect” sleep environment according to your specific preferences. You’ve got plenty of options to choose from, and you can add or subtract elements in whatever way works best for you.
At the end of the day, all that matters is that you have a place where you feel relaxed, comfortable, and safe, with as few distractions as possible and a room conducive to falling and staying asleep.
Your Complete “What is a Good Sleep Environment?” Checklist
The CDC recommends a few critical elements for the ideal sleep environment:
Darkness – Light and visual stimuli will wake you up throughout the night, so the ideal sleep environment is dark. The darker, the better, in fact. Hang heavy lined drapes or room-darkening curtains, and make sure they’re closed so no light gets through. Remove or block any source of light in your room—TV, phones, clocks, nightlights, etc. Make the room as dark as possible to sleep better!
Quiet/Silence – Some people prefer absolute silence to sleep, while others find they sleep better in a quiet room with white noise in the background. If your room is not fully soundproof or there is a lot of background noise coming from outside, white noise is a great option to reduce auditory stimuli at night. Or, consider using ear plugs while you sleep. Make sure your phone is turned off or switched onto Do Not Disturb mode at night so you don’t get any calls or notifications sounds that might wake you up.
Ideal Temperature – According to the Sleep Foundation, the ideal temperature range for sleeping is between 60 and 67 F, with the “perfect” falling roughly around 65 F. You will need to find the best temperature that feels right for you, but try to err on the cooler side of the thermometer. It’s more comfortable and relaxing to snuggle up under your blankets in a cold room than try to get cool in a hot room.
Relaxing Ambience – You need to make sure your sleep environment is calming and relaxing even before you switch off that lights, or else your mind will be busy, anxious, and filled with stressful thoughts. Try to avoid any overly mentally or physically active activity in your bedroom, but keep it for relaxing things like reading, listening to music, or talking with your partner. Keep the TV out of your bedroom, and try to limit your use of phones, tablets, or laptops in the hour before bed. Above all, do not work in your sleeping area!
A few more things to consider:
Keep your pets out of the bedroom, if possible. Not only will they make noise when they move around, but they are likely to wake you up if they crawl into bed with you at night.
Consider installing a ceiling fan or using a bedside stand fan. Fans not only help to keep the room cool and the air circulating, but they generate white noise that can help to block out ambient sounds.
Keep the lighting in your bedroom soft and warm. You’ll find the gentle glow does wonders to relax your mind because it simulates the dim light conditions of sunset, which is a signal to your body that it’s time to produce more melatonin to encourage sleep.
Avoid alcohol, caffeine, and excessive food intake before bed. All of these things will interfere with your sleep quality, or may even prevent you from falling asleep.
Consider taking a natural sleep supplement to repair your sleep cycle and encourage your body to get to sleep more easily.
Follow the same sleep schedule, and make sure to do regular exercise to tire out your body and relax your mind.
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If you’re taking steps to improve your sleep environment, good for you! You’ll find that better sleep improves every other area of your wellbeing.
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You’ll find that with PureSleep, you’re more prone to not only falling asleep faster, but sleeping more deeply and suffering fewer disturbances that wake you up through the night. Our goal is to help you wake up feeling rested, refreshed, and ready to face another day!
We’ve answered the question “What is a good sleep environment?” so you’re ready to make your bedroom that perfect haven for a better night’s sleep
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