A growing awareness has set in. People realize the importance of getting good sleep for better health and the undesirable consequences of sleep deprivation. All sort of information is being sought on better sleep hygiene.
For example, what are the modifications one can make to the bedroom and bed/mattress to create an atmosphere conducive for a night of better sleep.
What you must also take into account is making your bedroom sleep-friendly and the bed, comfortable to sleep in.
You spend one-third of your life in the bedroom – that is, about seven to eight hours every day.
The sleep environment plays an important role in your pursuit of obtaining good sleep every night.
You must focus on how to change your bedroom into an ideal sleeping place to help you slip into a deep slumber and stay that way till you wake up in the morning.
It is not much work. You have to see that certain conditions conducive to sleep are met. Here is a checklist of factors that make your bedroom and your bed perfect for a good night’s sleep.
Besides the sleep environmental factors, you should also look for natural ways that will help you fall asleep quickly with ease.
There are some foods that contribute to a good night’s sleep. Your dinner or a bedtime snack must incorporate such foods.
All these factors will act in a synergistic manner and help you sleep without resorting to medications
Bedroom environment tips for good sleep
There is nothing fresher than a morning after a good night’s sleep. An improved bedroom environment and a firm mattress on your bed can help ensure that. “Spruce” them both up by following these tips.
The old mantra
The old mantra to quickly fall asleep, “Use your bedroom only for sleep and sex” is very true. Don’t use your bedroom as a workplace because this could adversely have an impact on your mind and cause sleeping problems.
No television or computer in the bedroom
You should avoid watching the television or working on the computer in the bedroom before going to bed.
It stimulates the brain, which will increase your sleep latency period. The blue light emitted by these objects also tricks the brain into believing that it is day and this upsets the circadian rhythm (biological clock) of the body.
Keep your bedroom clean
The National Sleep Foundation conducted a survey and found that people sleep better when the bedrooms are clean and comfortable. This forms an important part of bedroom hygiene.
Keep your bedroom dark
Keep your bedroom as dark as possible before going to bed. Lie on your bed in such a direction that you do not face the window because the early morning light can break your sleep hours.
The darker your bedroom is, the better you will sleep. See to it that your bedroom blocks off all artificial light coming in through the windows during the night.
At the same time, you have to ensure good ventilation. As an alternative, you could use a slumber mask.
Darkness increases the secretion of melatonin (a hormone produced by the pineal gland of the brain), which regulates your biological clock, reduces mental alertness and reduces body temperature. This induces sleep.
Avoid the clock
Keep the bedroom clock out of your view. You should not be able to see it when you wake up in the morning.
Need silence for good sleep
Noise is the number one negative environmental factor, which can disturb you. It could be the noise coming from the neighbor’s house, or an airplane flying above or barking of the dogs.
Silence is essential. Make suitable provisions to ensure it. You could use earplugs if necessary.
Maintain the right temperature
Ensure a comfortable temperature in your bedroom. Using an air conditioner or a heater, as the case may be, will help to control your room temperature and you have a good night’s slumber.
In general, the ideal bedroom temperature should be between 60 and 67 degrees Fahrenheit (about 20 degrees Celsius).
Avoid your noisy partner
If your partner is a noisy sleeper (for example, snores) you would do well to sleep in another room. Handle such situations with warmth and tact.
Clean bedroom free of pollution
Keep your bedroom free from dust, allergens, and pollution. Using an air filter, which can clean the air in the bedroom, will be a good idea. This will be especially useful if you are prone to allergy.
Comfortable bed and mattress
If your bed mattress has become old and lumpy and is sagging with age, you need to change it. A firm yet soft mattress, which you find comfortable, will help you sleep better. Sleep advisor gives some good advice on choosing a mattress.
A comfortable and better sleeping mattress and a pillow make a very important pair for a good night’s sleep. Having clean sheets, which give a feeling of cleanliness and a fresh odor also prove helpful.
Certain situations will demand that you do not sleep. For example, after having your newborn baby, you will be required to stay awake and do your duty as a parent, which will be more important.
A bedroom with the above-described measures will also go a long way to ensure that your baby too gets good sleep.