A relaxing environment is essential to getting quality sleep and can affect the amount of sleep you are getting each night. It is so important to create the best environment regarding temperature, comfortability, noise levels, and many other factors. We are going to share with you a few tips to help you create a sleep-conducive environment!
1. Adjust the Temperature
- One of the first steps in creating your optimal sleep environment is to pay attention to the temperature. Sleeping in a cool environment will be very helpful in improving your quality of sleep. Setting the room temperature anywhere from 60-72 degrees can create a comfortable sleeping environment. If you don’t want to adjust the thermostat for your entire home, you could choose to add fans in your bedroom or look into purchasing a cooling mattress and/or cooling pillows.
2. Eliminate Electronics
- Electronics can be a distraction when trying to fall asleep and the LED and blue light from your electronics can negatively affect your sleep cycle. To create the best sleep environment, removing electronics like the TV and any other electronics that you are able to remove will be extremely helpful! If you do have things like your phone or tablets in your bedroom, it is a good idea to shut them off 30-60 minutes before going to bed to limit your light exposure right before bed.
3. Keep a Clean Room
- If your room is full of clutter and mess, there is a good chance that this could be affecting your sleep. The clutter could be a distraction and will decrease the comfort in your room. You are wanting to maximize your sleep environment and keeping your room clutter free will help with this. It’s also important to keep your room clean in general. Vacuuming, dusting, and regular cleaning will help eliminate dust and allergens that could be affecting your sleep.
4. Keep Your Room as Dark as Possible
- Creating a sleep environment that is as dark as possible will help your circadian rhythm and your melatonin production. When there are large amounts of light exposure, melatonin production stops and you will have a difficult time falling asleep. Creating that dark environment will help with this. Investing in blackout curtains could be helpful and wearing an eye mask can help eliminate any extra light that is coming in.
- Aromatherapy can be very beneficial in helping improve sleep and creating the best environment to sleep in. Certain essential oils can promote relaxation, positive mood, and calmness. Lavender is said to have calming effects on heart rate and blood pressure as well as calming your mood in general. Other options like rose, roman chamomile, and Jasmine can all have positive effects on your sleep. Smells can have an impact on your dreams, improve memory, and help you feel more awake in the mornings.
Overall, creating a sleep-conducive environment is essential in promoting quality sleep. The environment that you sleep in impacts how much sleep you get and the quality of your sleep. Use these tips to create the best sleep environment for you!