Improve Your Sleep Environment
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.
- Keep noise down. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with white noise such as a fan or sound machine. Earplugs may also help.
- Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
- Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
- 93% of Americans rated a comfortable mattress, 91% rated comfortable pillows and 86% rated a comfortable feel of sheets and bedding as important for good sleep.
- Keep the smells of your room in mind. Smell is the sense most strongly linked to memory and emotion. Smells can effect our dreams and our dreams have a huge impact on our quality of sleep. Research suggests that lavender oil can be helpful.
- Reserve your bed for sleeping and sex. By not working, watching TV, or using your computer in bed, your brain will associate the bedroom with just sleep and sex and make it easier to wind down at night.
- Keep your room dark.