Person sleeping on bed with smile on face

The Ultimate Guide On How To Sleep Better

Do you still wake up groggy no matter the number of hours you sleep? It might be time to consider your sleep environment. Quality sleep allows our body to rest and recover; however, it is easily interrupted because we are still aware of our surroundings subconsciously.

For example, people who have trouble falling asleep forget the importance of minimizing light sources around them when trying to sleep. Having a light source around during sleep makes our body think it is daytime. This issue can be easily remedied by getting an eye mask.

Small tweaks like this create a better sleep environment for your body and your mind. Besides minimizing light sources, there are many different ways you can create a good sleep environment.

It is good to play around with your bedroom setup to improve your quality of sleep. A suitable environment will help you sleep better and encourage your body to have a better rest. You can also consider adding other new elements such as aromatics in your bedtime routine.

Factors That Affect Sleep

How To Create A Good Sleep Environment

There are many ways to creating a good sleep environment, such as adjusting lighting, regulating temperatures, or introducing aromatics. Here are the top 5 things to consider when trying to improve your sleep environment:

Light bulb

Lighting

A darker room will make it easier for your body to recognize that it is time to sleep rather than stay awake. This is why it’s best to sleep in total darkness with no outside lighting or any noise that can stop you from falling asleep.

  • Sleep masks are designed specifically to block out light while letting you breathe comfortably through your nose while wearing them – which means you don’t have to cover your eyes with a regular pillow anymore!
  • Turn off all your electronics before going to bed. Electronics such as TVs, computers, phones still emit light when you are not using them. Turning them off ensures all light sources are blocked, and your eyes and brain are not stimulated as you drift off to sleep.
  • Black-out curtains are a great investment for good sleep, as the curtains will not let light seep through, creating a sufficiently dark environment.

By following these steps, your brain will begin to register that it’s dark and time to start shutting down and relaxing.

This can dramatically improve the quality of your sleep by reducing both how long it takes you to fall asleep and improving the density and quality of your REM cycle, with a resulting improvement in mood throughout the morning.

Person looking at phone in the dark

Screen Time

Closely related to lighting, blue light rays emitted by screens have been shown to reduce melatonin production, as your body thinks its day time, and that results in poorer sleep.

It might be hard at first, but try eliminating the use of electronics and keep screen time minimal for 1-2 hours before bed.

You can do this by removing all computers and TVs from the bedroom and placing your phone further away from the bed. The added benefit of this habit is that it will force you to get out of bed to turn the alarm off.

Related: Best Pillows For Watching TV In Bed

Thermometer

Temperature

Temperature regulation is also essential when sleeping. A comfortable sleeping environment means that the air temperature is just right, and you don’t have to flip a bunch of times to stay cool or warm.

The ideal room temperature is somewhere between 60-67 degrees Fahrenheit.

  • Besides the room temperature, you should also consider getting a pillow material that does not trap heat.
  • The most effective way to regulate the room temperature is by using an air conditioner, electric blanket, or a humidifier. This way, you can keep your bedroom at a comfortable temperature level while you sleep.
  • There are also other great long-term solutions for regulating the temperature in the room – like installing vents for your room, which increases airflow.

Bedroom

Environment

Our physical space during sleep is important. If you are constantly being woken up, your body is unable to go into deep REM sleep, affecting your mood the following day.

  • If you sleep with a partner, make sure that the room is large enough for both of you and the bed isn’t too close to objects or walls.
  • Try not to have your head next to doors or windows since drafts can contribute to sleeplessness.
  • Use heavy blackout curtains to block out light to reduce stimuli, as well as thick rugs, to reduce the vibration from footsteps waking you up.
  • Invest in a comfortable bedding setup that is suited to you and your sleeping style. It doesn’t have to be expensive, just make sure you are choosing the right pillow.

Aromatic candle

Aromatics

There are many options for using aromatics in your bedrooms such as scented candles and air diffusers. These work by creating a relaxing fragrance in your room to induce deeper breathing and help you sleep better.

  • Scented candles are a great way to make your bedroom smell pleasant. They are easy to use and comes in many different scents
  • Lavender oil reduces heart rate and blood pressure levels and calms nervousness after stressful days at work
  • Sweet orange essential oils are also great at creating feelings of well-being and are often used in aromatherapy

Final Thoughts

One can do and adapt many things in their own home to develop a good sleep environment.

However, it is important that no matter what changes are made, they are done gradually over time so you can start building small habits that lead to big improvements.

You can start with getting a pillow suited to you, then start changing things in your environment such as installing curtains, then build healthy habits of reducing screen time at night.

Although the results may not be immediate, you are bound to feel better, and sleep better!