Although you may not realise it, the environment in which you sleep can make a big difference in the actual quality of sleep that you get each night. Things such as room temperature, noise and light levels and even your bed mattress can have a profound effect on the quality of sleep that you experience. Here are some tips on how to sleep soundly and also improve quality of sleep that you get.
Room Temperature
If the air temperature in your bedroom is either too warm, too humid or even too cold, you will more than likely experience difficulty in getting to sleep. Ideally, the room in which you sleep should feel slightly cool as this environment more closely matches the temperature of the body when it is in the midst of sleep.
If you are the only person sleeping in the room, finding the right room temperature is not too difficult. However, if the room is shared, you may find that what is cool for one may turn into a difference of opinion with the other person. With some compromise, it should be possible to reach a room temperature that suits both parties. Things like adjusting the thermostat, using a fan and/or humidifier, wearing warmer night clothes and using blankets are just some of the ways that room temperature can be adjusted to accommodate everybody's needs.
Noise level
Noise levels in the bedroom can make a big difference to the quality of sleep that you get. A quite environment is a lot more conducive to sleep than one where there is constant background noise. Whether it is traffic noise or barking dogs from outside or indoor noise from a television or a partner that is snoring, it can all lead to constant disruptions to sleep.
Reducing the noise levels in your bedroom can be achieved by simply adding a rug on top of a bare wood floor and covering windows with heavier curtains or drapes. Replacing older windows with those containing double or triple glazing can make a huge difference if outside noise is a problem. Playing soothing music, using a fan or white noise generator can also help drown out noise. If all else fails, consider wearing ear plugs.
Alarm Clock
If you have an alarm clock in your bedroom and you can see the time when it is dark, you may well be losing sleep. Psychologically, the more aware that you are of how much sleep time you have left, the more trouble you will have sleeping. The best cure is to set your alarm and then turn the clock face so that you cannot see the time. Let the alarm clock or your body tell you when it is time to awake.
Bed Mattress Size
Your bed mattress size and the type of mattress that you sleep on will have a big impact on the quality of sleep that you get each night. For instance, if your bed mattress size is too small and you feel cramped, you may not sleep nearly as well as you could if you had more room to stretch out. Likewise, if your bed mattress is too hard, too soft or just plain lumpy, you will have trouble getting comfortable which in turn will delay sleep or cause you to wake frequently during the night.
Investing in a new bed and/or mattress is very worthwhile if doing so helps you get a better night sleep. Even your mattress sheets can make a big difference as can the types of pillows that you sleep on. So, go ahead and splash out - your body will thank you for it in the morning.
Bed is for Sleeping
As strange as it may sound, if you do other things in bed other than sleeping, your body will get confused and learn to equate the bed with performing tasks that require alertness rather than rest. If you want to watch television, read a book or pay your bills, find somewhere else to those task and use your bed for its intended purpose.
Sleep In the Day Make the Room Dark
When it comes to sleeping, the darker the room, the better you will sleep. If you a shift worker and need to sleep in the day, make the room dark. This can easily be done by either pulling your curtains or hanging thicker drapes that block out any daylight.
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