Tips for Creating the Ideal Sleep Environment
There are many reasons for sleep deprivation. Interestingly, lots of these can be countered through optimising your sleeping environment. Some of the most important actions to take are:
1. Keep the room dark, cool and quiet
A loud, stuffy room with high exposure to sunlight is not conducive to a good night’s sleep. Ensure that your room is well ventilated to maintain a constant and comfortable temperature. You’ll want to be protected from loud noises and any unwanted light as well. Using a sleep mask, blinds, earplugs or a white noise machine can assist in these areas.
2. Clean out the room
A messy room means a messy start and end to your day. You don’t want to begin the morning in disarray. Make sure you tidy your room regularly (including vacuuming and dusting) to maintain good cleanliness and to ensure a relaxing environment to start and end your day in. Also make sure you wash your bedding regularly.
3. Make your bed in the morning
Keeping in tune with having a clean room, make sure your bed is well kept. A neglected, messy, unmade bed creates work for you before you go to sleep, when you’d rather be relaxing and unwinding from the day.
William McRaven (U.S. Special Operations commander) said:
“If you want to change the world, start off by making your bed. If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another... By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”
4. Get the right mattress, pillow and sheets
If your mattress shows signs of wear and tear, or even sagging around the edges, then it’s probably time to purchase a new mattress. There are many mattress options with optimal designs and materials, including high density memory foam, traditional box spring mattress and hypoallergenic latex. Such features can greatly assist in getting a healthy sleep.
5. Colours and scents in the bedroom
Believe it or not, the colour of your room can impact your sleep. A study conducted by Travelodge suggested that those who sleep in a blue room enjoyed the highest average time of sleep, with 7 hours and 52 minutes per night. Other colours which scored highly were yellow and green. Colours to avoid included red, purple and grey. Also consider using lavender, chamomile and jasmine scents to help foster a peaceful and relaxing sensory environment.
It often feels like there are too many reasons we might not be getting the sleep we desire. Taking these steps will put you in a better position to get more high-quality rest. If you’re experiencing sleeping issues, consult with a pharmacist.