What Is the Best Environment for Sleep?

What does a human being need at the end of a busy day? All he or she craves for is a good night’s sleep. Both the quality and quantity of sleep matter and should not be compromised to ensure physical and mental wellness. So, what constitutes a favourable ambience for a good night’s sleep? Let us examine the favourable factors that can help you catch your daily quota of sleep in peace.

We can list the factors under the following heads -

• Room temperature
• Lighting
• Noise
• Comfortable bed and pillows
• Make the bed before night time
• Add some soothing fragrances
• Play some soft music
• Do not sleep on a full stomach
• Spend some time reading before bedtime
• Pack your worries away
• Maintain a sleep routine

Room temperature

The ideal room temperature may vary for most sleepers depending on their core body temperature. Most adults experience a drop in body temperature while sleeping.The ideal temperature range could vary from 15.6 degrees to 22 degrees celsius. You can adjust the bedding  according to your comfort level.

Lighting

Maintain ambient lighting in the bedroom for a calm and relaxed atmosphere. Did you know that the circadian rhythms of the body’s sleep cycle is controlled by light and darkness. During the day time, the eyes recognize the light and  signal the brain to produce cortisol that helps the body to be active and alert during the day time. At night the brain receives a signal to produce melatonin that helps the body to rest, inducing sleep and relaxation. The presence of artificial lighting can interfere with the circadian rhythm delaying the sleep schedule.  That is why it is highly recommended to have soft, muted lighting in the bedroom creating a relaxed atmosphere. The lighting on the television and smartphone screens can also affect sleep. It is best to switch off notifications to avoid unnecessary disturbances during the night. Some people prefer complete darkness while others are comfortable with a nightlight on.

Noise

A quiet bedroom would always be more conducive to restful sleep than a noisy one with people talking or the television blaring. The rhythmic whirring of the fan, whilst being comforting, also manages to cut off other noise and aids a peaceful night’s sleep. If your bedroom faces a busy street, you may choose to have noise blocking curtains to cut off the noise.

Comfortable Bed and Pillows

The advantage of having a comfortable mattress and pillows can never be underestimated. Select the most comfortable mattress , hard or springy, latex or coir based on your individual preferences. It is always better to test it out before making a purchase. Similar is the case with pillows. Some like soft pillows while others prefer firm ones.  Sheets can be of cool cotton or silk depending on your preferred feel. Use a comforter to adjust the temperature according to your needs. Keeping the room dust free by vacuuming the carpets, curtains and upholstery would keep dust mites and small insects away. This would give you a restful sleep with minimal disturbances.

Make the bed before night-time

Don’t wait till the last minute to make the bed. Making it in the morning as soon as you wake up is an intelligent practice. It keeps the room clean during the day and you would be able to sleep as soon as you get into bed at night.

Add some soothing fragrances

A bad smell can be a real turn off and disturb your sleep. You can spray a nice soothing fragrance to keep the room smelling fresh. It will keep the musty odours away especially during the monsoons. It will create a pleasant ambience and help you to sleep better.

Play some soft music

Switching on some soothing music at night can ease the mind and help you sleep better. Music is good for relaxing the mind after a stressful day. It is known to be beneficial even in case of physical pain. You will find yourself drifting off to sleep in no time.

Do not sleep on a full stomach

It is best to have a light dinner if you want a good night’s sleep. Eating a full meal with fried dishes can disturb your sleep as it will make you feel heavy. It is best to have some fruits and milk or opt for a light meal. Relax for a while before you retire to bed.

Spend some time reading before bedtime

Reading before retiring for the night is found to have a positive effect on the quality of sleep. It has a calming effect on the mind and you tend to have a peaceful sleep. Reading is a preferred night time activity compared to watching a late night movie or playing games on the smartphone.

Pack your worries away

Last but not least, you will need to pack your worries away when you get into bed. Once the day is over, you should let the worries be. Losing sleep over them will not provide a solution anyway. You are better off having a good night’s rest and pondering over the issue in the morning. A restful sleep helps to clear your mind and improves the clarity of thought.

Maintain a sleep routine

Studies have shown that adults who maintain a sleep routine and sleep or wake up within twenty minutes of the same time every day tend to have a better night’s sleep. Their biological clocks automatically adjust to the sleep schedule and work accordingly. With some discipline anyone can create a sleep schedule and adhere to it.

The quality of your sleep is very important for your mental and physical health and should never be taken lightly. If left untreated, a sleep disorder can lead to serious health issues. Make your bedroom environment conducive to a good night’s sleep. It need not cost an arm and a leg. Some simple tweaks can make your bedroom a sleep haven. Be kind to your body. It deserves a few hours of uninterrupted rest before it can take on the pressures of the next day. Give the body the right environment to sleep. You deserve it.