Did you know you can improve your sleep simply by changing your sleep environment?
In addition to a healthy diet, exercise, and good sleep hygiene, your sleep environment plays a major role in the way that you sleep. This means that you can impact the quality of your sleep and your overall performance simply by changing your curtains and adjusting your thermostat.
Our circadian rhythms are controlled by the hypothalamus and act as a biological clock that tells us when it’s time to sleep and when it’s time to wake up. This function is influenced greatly by light, which is why it’s so hard for most humans to sleep when the sun is shining.
With this in mind, consider your room. Is the glow of street lamps making its way through your curtains? Are your devices casting beams across your walls? Do you sleep with a light on?
Light’s effects on sleep have been thoroughly researched, and most studies conclude that too much light has a negative impact on uninterrupted, deep sleep. To help with this, try a light-blocking curtain in your room, unplug before bed, or paint the walls a darker color. This will give you the nighttime environment you need to rest up right.
Few things are as comforting as a warm bed, but this may have a negative impact on your sleep. Research shows that our body temperature fluctuates throughout the day and is heavily tied to our circadian rhythms. When we start to get drowsy, our body temperature decreases, enabling us to drift off to sleep. Because of this fact, you should sleep in a cool room so you do not interfere with your body’s willingness to regulate its temperature to its optimal sleeping range.
Many sleep experts recommend setting the temperature of your bedroom to 65 degrees. However, you will want to experiment with your ideal temperature and ensure that your mattress and pillow are equipped to keep your temperature regulated in order to get the best sleep possible.
The joys of city living are hard to argue, but noise pollution could be keeping you up at night. Socio-acoustic studies conducted in Sweden concluded that sleep was consistently interrupted or otherwise influenced by street noise, especially for young children.
Regularly closing your window, using a sound machine, or giving earplugs a try are great ways to control noise while you sleep.
With a few simple changes, you could be well on your way to peaceful shuteye every night.