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Noises such as dripping faucets and stereos can keep us awake. However, the absence or presence of a familiar noise, such as the sound of the air conditioner, clock, or traffic, can also affect your sleep. Try to block out unwanted sounds using an earplug or keep your clock or fan near you when you sleep.
For most people, temperatures above 75 degrees and below 54 degrees Fahrenheit will disrupt sleep, but the ideal temperature and climate differ for each person. Bedding clothes and material can also affect how easily you fall asleep. In general, a slightly cool room induces good sleep because it mimics what occurs inside the body as body temperature drops during the night to its lowest level. Turning down the thermostat during the winter not only makes it easier to fall asleep but can also help you save money on fuel bills. On the contrary, hot temperatures can disrupt sleep and lead to frequent awakenings and lighter sleep. This can be solved by using an air conditioner or humidifier if you suffer from a sore throat or dryness in the nose.
Strong lights also hinder sleep as light is a strong regulator of our biological clock and helps to keep us awake during the day. To solve this, expose yourself to sufficient bright light during the day and keep the bedroom dark for sleep. Light-blocking curtains or an eye mask may help. If you frequently wake up too early, exposure to bright light in the evening may delay sleep onset but can help you sleep longer in the morning. Lastly, avoid bright lights if you wake up in the middle of the night to go to the bathroom, or use a dim night light.
Give yourself enough space to sleep, and choose supple mattresses over firm ones that might cause stiffness and back pain. Choose a pillow that will be comfortable throughout the night and replace old mattresses when needed. The pillow should support your head and neck and be changed regularly. If you have allergies or asthma, there are special hypo-allergenic covers available that can protect you from allergic triggers such as dust mites.
Some simple changes to your sleeping environment can help improve your sleep.
- Keep the bedroom cool, around 65°F (18.3°C).
- Put the bedroom clock out of arm’s reach and facing away from you. Looking at the clock frequently aggravates sleep problems.
Your bedroom decor can make the difference between a good night's sleep and a night of tossing and turning. Find out how to design a snooze-inducing environment by watching this video featuring sleep medicine expert Dr. Carol Ash.
To make a good sleeping environment, think like a bat. You want your bedroom to be cool, dark and quiet. Uncomfortable bedding, light, noise and stuffy heat can wreck a good night's sleep. So can pouncing pets and snoring spouses. Take a close inventory of the room. As soon as your eyes adjust to darkness, be on the lookout for light emanating from phones, radios, cable boxes, clocks and street lamps. Use blackout shades if necessary and cover light sources. Keep the room as cold as you can comfortably stand, typically around 65 degrees Fahrenheit.
This content originally appeared on doctoroz.com
A good sleeping environment is somewhere free of distraction. You would ideally like to sleep somewhere dark and quiet. This means avoidance of lights and sounds from TVs and other electronics. Temperature is also important; keeping the room a cool temperature can help you to sleep, but this varies from person to person. It is also important to be aware of who you are sleeping with. Whether it is a spouse or child, make sure you have enough room so that you are not constantly waking each other up.
Watch as Dr. Michael Breus discusses the different elements that create a good sleeping environment.
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.