Your Ideal Sleep Environment: 10 Tricks to Sleep Better

Where to begin?

In a study by Sleep Foundation, 9 out of 10 people said that their mattress is important to sleep. Yet, it encompasses more than just your mattress. Where do we begin? William H. Noah, MD from Sleep Center Info said this about your sleep environment:

Create an environment that establishes the right conditions that you need for sleep. Make it cool, quiet, dark, comfortable, and free of interruptions. Check for and remove distractions — light, heat, noise, or other things that may cause stress. Consider adding ear plugs, blackout curtains, or white noise to your bedroom.

In this list you'll read about these conditions. Here are 10 tricks to consider for your ideal sleep environment.

Content

1. What kind of mattress do you need? Is it time to replace it?

2. Pillows are important to your ideal sleep environment

3. Your sleep environment and light

4. Make it quieter for sleeping

5. Consider scents

6. Too hot? Too cold?

7. Should you eat before going to bed?

8. Exercising can help you sleep better!

9. No caffeine!

10. Relaxation is part of your ideal environment

Experiment with them, see what works. Your ideal sleep environment starts with you!

1. What kind of mattress do you need? Is it time to replace it?

Everyone has a different style and preference on how they sleep. Figuring that out will be your first priority. Do you sleep on your side? Do you prefer a mattress that cradles you? How big do you need your mattress? We here at Jonathan Stevens have a way to help you with that through our sleep quiz.

The first question you should ask about your ideal sleep environment is, "Do I need a new mattress?" If you're not sure, then consider these 10 signs from us.

Knowing the different types of mattresses and their functions are also important. If you're new to the world of mattresses, then perhaps understanding the lingo can help you out.

Remember, find a mattress that accommodates YOUR needs. You want one that is comfortable after a long day of work. Make sure they regulate body heat and is suitable for your climate.

Wash your sheets, rotate your mattress, and ensure a stable bed frame. You should read our 10 tips to mattress care to assist you with mattress maintenance.

2. Pillows are important to your ideal sleep environment

An ideal pillow to complement your mattress can enhance your sleep environment. It does so by supporting good sleeping posture. If you're a side-sleeper then a thicker pillow might be good for you. If you sleep on your back then a thinner pillow would be more your style. Stomach sleepers may not even need a pillow because their mattress does all the work for them.

Whatever the case, consider your pillow. Your neck and back will appreciate you and you'll sleep better.

3. Your sleep environment and light

Light actually determines your melatonin level. This hormone regulates your sleep-wake cycle in your body. Darkness will trigger the release of melatonin, thus starting your sleep cycle. Daytime will stop the production of melatonin and trigger the mind to wake up.

In our modern age, most electronic devices emit light. Cell phones are no exception, but they emit something called "blue-light". This will keep you awake. If that bothers you, charge it outside of your room or have the screen face downward on the night stand.

Computers are another distraction. It is best to have them off or out of the room.

We suggest you start minimizing your light 1 to 2 hours before your bedtime. This will help you relax and trigger that melatonin.

4. Make it quieter for sleeping

Any sound can interrupt your sleeping, but some sounds can also benefit your sleep. Known as "white-noise", these types of sounds can actually sooth a person to sleep.

White-noise can be different for each person.

Remember, TV's emit a lot of light! Its best to turn them off when preparing to sleep.

If you need your handheld devices in your room, then remember to silence them. One late-night notification can ruin everything in your ideal sleep environment.

5. Consider scents

Scents that can sooth your mind can be very beneficial. It can also be inexpensive.

Lavender is a popular oil-based scent that may lower your heart rate and blood pressure. Vanilla is another, which may reduce stress.

Using scents on a routine basis can let your brain know when bedtime is near.

6. Too Hot? Too Cold?

People like to sleep in a cool environment, even if they like to sleep with layers of blankets. The suggested sleeping temperature should be between 60 to 67 degrees Fahrenheit.

Like everything else, this varies from person to person. It also depends on the seasons, too.

Some mattresses keep heat more than others, which is something you need to consider. If you're a hot sleeper, then use less sheets and lighter clothing.

Using a fan can also help regulate temperature in your ideal sleep environment. If that's not an option, open a window.

7. Should you eat before going to bed?

Believe it or not, food can affect your sleep. Never go to bed hungry, but don't eat too much in one sitting either, especially right before bedtime.

Processed food (fat, sugars, etc.) will increase you heart rate and keep you awake.

If you do need to eat something, eat a small snack that is health conscious and isn't stimulating. A more health conscious diet (greens and proteins) can help you fall sleep.

Keep in mind, if you eat anything before going to bed, your body will use energy to digest that food instead of repairing and recharging your body for the next day.

8. Exercising can help you sleep better!

It's no secret that working out is beneficial to your body, even sleep. You'll feel refreshed in the morning if you worked out the day prior.

If you only have time to exercise near your bedtime, keep it simple and short.

The cool down afterwards will help trigger the sleep-cycle. Exercise could also help calm your mind during times of stress and anxiety.  

9. No Caffeine!

Caffeine is a stimulant and for some it will keep them awake far past their bedtime.

For ideal sleeping, warm, milk-based drinks or herbal teas are excellent alternatives.

If you need caffeine, start early in the day then slowly reduce your intake until about 2 pm. This should be your cut off point, but for others this should be sooner.

10. Relaxation is part of your ideal sleep environment

Your routine for relaxation needs to be taken into consideration. It should be calming and stress free.

A warm bath an hour before bed will raise your body temperature and trigger your sleep-cycle. Reading a book is a good alternative from texting or watching TV.

Keep your bedroom tidy and organized, it'll reduce anxiety. No need to worry about a mess. If you haven't decided on your white-noise yet, play soft, soothing music to help you relax.

You can always practice breathing exercises and guided imagery to help you relax and fall asleep.

In summary

These neat little tricks should give you a pretty good idea for your ideal sleep environment.

Have you begun constructing what may or may not work for you in your bedroom?

The key here is to create a routine to help you and your environment prepare for sleep. Start now so you can embrace the comfort of a good night's sleep!

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