Tossing and turning all night? It might be time to revamp your sleep environment. Check out these tips for creating a space that promotes better rest.
Are you struggling to get a good night’s sleep? Millions of Americans would agree with you. Due to this many are continuously trying to make changes to help these efforts. Your sleep environment may be to blame. From the temperature of your room to the type of mattress you have, there are many factors that can impact the quality of your sleep. Here are some tips to help you create a sleep-friendly environment and get the rest you need.
What is a sleep-friendly environment?
A sleep-friendly environment is an environment that helps to promote better sleep quality and quantity. By creating an environment good for sleep, overall health and well-being improve. This leads to waking up feeling refreshed and full of energy.
You may ask what entails this sort of environment. Typically a comfortable, dark, and quiet space. This includes comfortable bedroom furniture and other factors. These we will list.
What can I do to create a sleep-friendly environment?
Lifestyle changes and good sleep hygiene help to create a sleep-friendly environment. Here are a few different ways you can help to build that sleep-friendly environment.
- Keep it dark
- Use comfortable bedding
- Reduce noise as much as possible
- Avoid electronics
- Create a bedtime routine
- Keep your environment free of clutter
Keep it dark
By keeping your room dark, melatonin is triggered. Melatonin is a hormone that promotes relaxation and sleep. Melatonin is produced by the pineal gland in response to darkness, this helps to signal to the body that it is time for sleep.
Melatonin is actually an ingredient that we use in our safe and effective sleep supplement Relaxium Sleep. This supplement is designed to help you fall asleep faster, stay asleep longer, and waking up feeling more refreshed and alert.
Dark or blackout curtains exist to help in these certain areas. These can help to block out streetlights or other interruptions such as passing cars. Light can be very disruptive of sleep, so avoiding its presence is useful to sleep
Use comfortable bedding
One of the most important factors in creating a sleep-friendly environment is investing in a comfortable mattress and pillows. Your mattress should provide adequate support for your body and be free of lumps or sagging. Consider sheets and blankets that are made from natural materials; including cotton or linen.
Your pillows should also be comfortable and supportive, with the right amount of loft to keep your head and neck in a neutral position. Consider trying out different types of mattresses and pillows to find the ones that work best for you. By investing in a quality mattress, pillow, and bedding, sleep can be significantly improved.
Reduce as much noise as possible
Naturally, depending on the sleeper, noises can be very distracting. In some cases they are unavoidable. Living in a highly populated area such as a city, or even living in a busy apartment complex, it can be difficult to avoid.
In these cases, consider sounds you do find relaxing. Many are starting to implement white noise machines into their sleep. Any variation of noise may help to drown out others. If you don’t do well with noise, consider soundproof curtains.
You should also try to limit any distractions in your bedroom, such as televisions or computers, as these can interfere with your ability to relax and fall asleep. If you must have electronics in your bedroom, make sure to turn them off or put them on silent mode before going to bed.
Blue light emitted from technology stimulates the brain. This makes falling asleep much more difficult to do. This light has the opposite effect that melatonin does. Exposure to blue light, especially in the evening, can suppress the production of the hormone melatonin, which regulates the sleep-wake cycle.
Furthermore, the use of electronic devices before bed can also lead to the development of poor sleep habits, such as staying up late and sleeping for a shorter amount of time. These habits can lead to sleep deprivation, which can have negative effects on physical health, cognitive function, and emotional well-being.
It is best to stay off of electronics for at least 30 minutes before bed. If you need stimulation of some sort do some light exercise, read a book, or take a warm bath or shower.
Create a bedtime routine to sleep better
Creating a consistent bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This routine can include activities such as reading a book, taking a warm bath or shower, practicing relaxation techniques like deep breathing or meditation, or listening to calming music.
Try to stick to the same routine every night to help train your body to recognize when it’s time to sleep. This will eventually train the body to expect tiredness at a certain time.
Keep your environment free of clutter
A cluttered and chaotic bedroom can make it difficult to relax and unwind before bed. Take some time to declutter your space and create a calming atmosphere. Research shows that the organization of a home leads to better mental health which helps to reduce stress. Stress is a huge inhibitor of good sleep.
This can include removing any unnecessary items from your bedroom, such as piles of laundry or stacks of books.
You can also add calming elements, such as plants or essential oil diffusers, to help create a peaceful environment. Consider using soft, neutral colors for your bedding and decor to promote relaxation.
Start creating your sleep-friendly environment today
Once creating a more sleep-friendly environment, relaxation and sleep will come much simpler. Knowing your area of sleep is ready for a long night of restful sleep will help to reinforce your seeking of wellness.
Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by clinical neurologist and sleep expert, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try a product today visit our website for more information.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.