If you’re on your journey to better sleep (these days, aren’t we all?), taking some time to optimize your sleep environment could be a key step in your progress. Often, it’s easy to look for one single reason why our sleep is not as good as it could be. However, studies show that optimizing your sleeping habits for quality sleep is a “complex balance between behavior, environment, and circadian rhythm.” Try out these handy tips in your sleep area and sleep better at night:
Keep it Organized
All those organization tips you’ve been Pinning for a rainy day? Put them to use! Your sleep environment should be a place you can go to unwind and shake off stress. It should not be a place that stresses you out—consciously or subconsciously. The best sleep environment is an organized sleep environment. Don’t let clutter be the last thing you see before closing your eyes to sleep. Check out this article from Apartment Therapy: Simple Ways to a Cleaner and More Organized Bedroom.Color Coordination
Did you know that the color theme of your sleep environment could play a big part in how you sleep? A 2013 Great Britain study by Travelodge investigated “the influence of the nation’s bedroom colour scheme against the quality and quantity of sleep they are getting every night.” The study found a correlation between the color of a bedroom scheme and the average amount of sleep a person gets each night. Those with a blue color scheme in their sleeping areas ranked highest for best sleep each night. Those with a purple, brown, or grey bedroom scheme seemed to rank the lowest in sleep quality and quantity. Learn more about this study and find out how your bedroom color compares by clicking here.
Don’t Skimp on Bedding
Think about it: If you’re getting enough sleep at night, you are spending almost one third of your day in bed. With that much commitment to your sheets, why would you skimp on their quality? When optimizing your sleep environment, “try giving your bed a makeover to see if that helps your restless nights,” says this article from Lifehacker. Your overall comfort plays an important role in the quality of your sleep. By replacing pillows when they’re worn and lose shape, finding the right fabric for your sheets and blankets (cotton sheets are more breathable, for example), and investing in a good mattress, you could be well on your way to better sleep at night.Set the Right Temperature
Once you’ve optimized your bedding, don’t keep kicking off your blankets at night because your room isn’t the right temperature. Research shows that a cooler temperature is best for an ideal sleep environment. According to Sleep Number, “at this temperature you’ll be comfortable under the covers. That’s because your body won’t have to do anything to create heat (shiver) or shed heat (sweat).” The best temperature? Between 65 - 68 degrees (fahrenheit). Even if you consider yourself an exception--we all know someone who is a “human furnace” or a “human icicle”--we still recommend you give it a try for a few nights, especially if you’ve made a change in your bedding.
Remove Sleep Environment Distractions
Distractions in your sleep environment play a big part in the quality of your sleep. Take a moment, sit on your bed, and assess the distractions in your own sleeping area. Are there any electronics in your room that might be a distraction around bedtime? It might be time to consider moving the television to another room and switching out the e-book reader with a paperback novel. What about lights? During the night, are there any obnoxious lights that tend to shine through your window? Is the light from your alarm clock bright enough to guide an airplane in for landing? Sure, you could invest in expensive window curtains--or you could consider using a light blocking sleep mask at night for better sleep. A sleep mask blocks out light when it’s time to sleep, making easier for you to fall asleep and stay asleep. For more information, check out our related blog: How a Sleep Mask Contributes to Better Sleep. Make sure to head over to our online store and check out our SleepSwag sleep masks, available in 20 different patterns! Sweet Dreams, --The SleepSwag Team