Heads up: This article was commissioned as a part of the Adam Rush Project. It was an experiment I did a few years ago to see if having books written by ghostwriters would be commercially viable. It wasn't. That said, the following article was written by someone else and not yet edited to my standards. I hope to find time to rewrite it myself in the future, but for now, read with caution.
Disclaimer: I wish I could tell you that I’m a doctor, but I can’t. I’m just an inquisitive author with a background in science and a love for practical research. The content of this article is provided for informational purposes only and should not be construed as medical advice. If you want medical advice, ask a real doctor.
With all the information we now have about sleep disorders, people are more aware of the need for sleep. Most of us understand the benefits associated with practicing good sleep hygiene. Likewise, we also know how much sleep affects our daily lives.
Many people are now making sleep their priority. They also realize the importance of a consistent bedtime routine. Exercising, eating foods good for sleep, and taking breaks before going to sleep can also help. Despite these habits, there is another part of sleep hygiene that people often neglect. Your sleeping environment is one of the most important factors for a good night’s sleep.
We spend about one-third of our lives sleeping. But most of the time, we ignore the importance of a healthy bedroom environment. Many of us have televisions installed in our bedrooms, and we make it a point to watch TV before going to sleep. Some of us play with our smartphones and tablets before sleep.
If sleep is important to you, you should know how your environment can affect your sleep. Here are some insights on the ideal conditions for a good night’s sleep.
Temperature
Are you often too hot or cold while you are trying to sleep? Many of us try to save money by setting the temperature too low in the winter months and too high during summer months. But this can be counterproductive to getting quality sleep. Your thermostat has the power of making or breaking your sleep. It is imperative that the temperature is set right before you sleep.
The ideal temperature for falling asleep is 60-67 degrees Fahrenheit. As you lie on your bed trying to sleep, your body’s temperature will decrease to induce sleep. It is why cool temperatures can help you sleep. Keeping the thermostat settings higher than the recommended level can lead to restlessness. It can also affect the quality of your REM sleep.
If your feet get too cold at night, try keeping a hot water bottle at your feet or wearing socks while you sleep. For children, the ideal temperature for sleep is a little warmer. Try keeping the temperature around 65-70 degrees. Keep the child’s bed away from fans and windows to maintain a consistent temperature.
Light
Artificial light can disturb your sleep quality. Try removing all sources of light in your bedroom, including night lights. You get the best quality sleep in a pitch black room. Blackout curtains are also helpful for preventing outside light from coming in.
If you can’t sleep without your cell phone nearby, flip the phone over so that the screen faces down. Turn off all notifications, so incoming email or text messages don’t wake you.
Sound
Another thing that can affect your sleeping patterns is noise. Whether it is from your phone, outside your room, or across the street, it can prevent you from having a good rest. It is not so much the noise that affects your sleep, but the inconsistency of it that can be disruptive. If you can’t control the external noise in your bedroom, try playing white noise or calm music when you sleep.
If you play music for sleeping, set the music on a timer (sleep mode) so that it stops after you fall asleep. It will also help cut out sudden changes in sound that can rouse you from your sleep.
Bedding
If you often wake up feeling groggy, or you sleep better on a hotel bed, it might be time to change your bedding. Most mattresses last more than a decade. But, if you’re sleeping on a worn or dirty mattress, it’s a good idea to replace it. Likewise, if you find yourself tossing and turning in bed, it might also be time to get a new one.
While the initial cost a new bed might be intimidating, consider that we spend a third of our lives in bed. It might be worth it to spend more on a good quality bed. When it comes to the mattress, it’s all about your personal sleeping preferences. A bed of medium softness will work best for most people. A firmer mattress is better for people who experience back pain. If you’re having trouble choosing a mattress, take a look at Sleep Number beds by Select Comfort. They are air mattresses with adjustable firmness settings.
Another thing to consider when buying a new mattress is dust mite protection. Dust mites are microscopic insects that feed on dead skin particles. Every few weeks, you shed your entire outer layer of skin. You shed much of that skin onto your mattress while you sleep. If you live in an area of with a humid climate, your mattress becomes an appealing place for dust mites. Many people are allergic to dust mites. If you are allergic or want to protect your mattress, you should buy a dust mite-proof mattress cover.
Clutter
Your bedroom isn’t your office, gym, or entertainment room. Doing work in your bedroom associates it with work in your mind. Make your bedroom a dedicated space for sleep. When you use your bedroom for other activities, your brain doesn’t think “sleep” when you walk into the room. Using your bedroom as an office will distract you from both your work and your sleep. Your work productivity and sleep quality will suffer.
Electronics
There are many benefits of not having a television in your bedroom. It prevents us from sleeping late when there is a compelling program on TV. Televisions also emit blue light, which suppresses your body’s natural production of melatonin. When your body suppresses melatonin production, you will have difficulty falling asleep.
Other electronic devices also produce blue light. In fact, almost every electronic device with a display screen produces blue light. Try to keep all electronic devices out of the bedroom. It includes cell phones, tablet computers, laptops, and e-readers.
Another thing that you can do is adjust the position of your alarm clock. The light emitted from the digital display can also distract you from sleep. Many people have the habit of checking the time every few minutes if the clock is in front of their face. The best place to put your clock is on the other side of the room. Doing so will also prevent the bad habit of using the snooze button. Set your alarm clock for the exact time you need to wake and get up at that time. Snoozing will ruin the quality of your sleep.
Pajamas
The best clothes to wear while sleeping is no clothes. The next best is the loosest, lightest clothes you can find. Avoid anything tight, as it will restrict your blood circulation while you sleep. If you wear pajamas to sleep, 100% cotton is best.
Air Quality
An obvious fact is, you are breathing the entire time you are sleeping. The quality of the air you breathe while you sleep is important. Humidity is vital to good air quality. The best humidity level for sleeping is somewhere between 30% and 50%. If the humidity goes above 50%, your bedroom can also become a breeding ground for dust mites and mold.
Summary
- Your sleep environment is the biggest factor determining the quality of sleep you get.
- Keep your room cool, dark, and quiet.
- Keep work out of your bedroom.
- Don’t use electronic displays in your bedroom.
- Sleep naked, or in the loosest, lightest clothing you can find.
- Keep the humidity in your room low.