Sleep Environment

Key Elements of a Sleep-Friendly Bedroom Environment

  • Essential Takeaways
  • · It is essential to create an environment that will allow you to get a restful night's sleep. Key elements to pay close attention to include light, sound, and temperature.

You spend 30% of your life in bed. It is essential to create an environment that will allow you to get a restful night's sleep.

Critical elements that need to be addressed in order to optimize sleep are light, sound, and temperature.

Light

Darkness is essential for sleep. "How dark?" you might ask. According to Dr. Chris Winter, you "shouldn't be able to see your hand in front of your face." Any extraneous light in your bedroom can send wake-up messages to your brain impacting the quality of your sleep.

In the bedroom, make certain that all windows are curtained and don't allow in any light. It may be necessary to consider black-out curtains. If there are nightlights, put them in the hallway and use red bulbs. Ensure that there is no light leaking into the room from closed doors. If you have TVs and electronics, leave them outside of the bedroom.

Lastly, consider an eye-mask if you can not block out the ambient light. It’s extremely effective however it may take some getting used to.

Noise

While you sleep, your brain still registers sound. Noise can cause you to wake, move, shift between stages of sleep as well as change your heart rate or blood pressure. Earplugs may provide a solution if your environment is noisy.

Temperature

Ideally 60-67 degrees Fahrenheit is recommended. Your body temperature falls during sleep and a cool room will help you settle into and maintain sleep.

If achieving a restful night of sleep is important to you, pay close attention to your bedroom. A controlled environment will contribute to better sleep. If achieving a restful night of sleep is important to you, pay close attention to your bedroom environment so that you can create a dark, silent, and comfortable environment, which all contribute to your ability to fall asleep, stay asleep, and ultimately achieve a restful night of sleep.

references

  1. Pacheco D. Bedroom Environment: What Elements Are Important? Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment. Published October 16, 2020. Accessed January 21, 2021.

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