Consider this.
Despite your very busy schedule, you have still set aside enough time to relax before bed.
Your bedroom is at the right temperature, noise-free and dark enough for you to fall asleep and stay asleep without any problems.
The next morning, you manage to wake up before the alarm and feel rested and energized.
If this sounds like a scenario you can only dream of, you're not alone. We've put together the 17 best tips for creating the ideal sleep environment to improve your sleep quality so you can (finally) get a good night's sleep.
Create the ideal sleeping environment
1. Tidy up your room
Keeping your bedroom tidy and removing any distractions is essential for your body to begin to relax. Documents or the work laptop, noisy whiteboards or even a treadmill are all reminders of your responsibilities that subconsciously cause stress and can distract you while you're trying to sleep. Instead, try to keep your room tidy and the decor fairly simple.
2. Turn down the brightness
For an ideal sleeping environment, try blackout shades, heavy curtains, or a sleep mask to reduce as much natural light as possible. The light can trick your brain into thinking it's daytime. Tip: Set an alarm or set your smartphone or smartwatch an hour before you want to go to bed, signaling that it's time to ditch your devices and start getting ready for bed or start reading. You can even invest in protective glasses with special filters for the computer or phone screen to avoid straining your eyes.
3. Use essential oils
Not surprisingly, smell affects how we feel by associating smells with emotions and memories. An essential oil for sleep can help you relax and eventually fall asleep. Lavender and vanilla are the most popular oils to help you sleep.
4. Emphasize symmetry in furniture placement
For a better sleeping environment, it is essential to think about the position of your furniture, as this plays a role in the functionality and symmetry of your bedroom. For optimal balance, place your bed in the middle of a wall as far away from the door as possible and with space on both sides. When lying in bed, you should face the door with your feet closest to the entrance. If possible, try to avoid lying with your head under the window.
5. Find the perfect sleeping pillow
To maintain spinal alignment while you sleep, the standard rule of thumb is to replace your pillow every 1 to 2 years. However, if you're not sleeping comfortably or waking up with headaches, neck pain and shoulder pain, it's probably time to replace your pillow sooner. When choosing a pillow, you should always keep your sleeping position in mind. Face sleepers tend to prefer a thin/soft pillow, back sleepers find medium firmness works best, and side sleepers prefer firmer pillows. In addition, if you have allergies or asthma, hypoallergenic protective pillowcases are the solution, protecting against any allergens that may trigger your symptoms.
6. Invest in a new anatomical sleeping mattress
It is very important to consider your sleeping position as this will determine whether a soft or hard mattress is the right choice for you. Whatever type of mattress you lean on, be sure to try out your options in a store. Most mattresses should be replaced around 10 years of use. Alternatively, a topper can be added to your mattress, which will improve proper sleeping posture. If you suffer from sleep apnea, sciatica, scoliosis or any other form of orthopedic condition you should consult your doctor to guide you in choosing the ideal mattress for you.
7. Refresh your sheets
When shopping for sheets, you'll notice that there are many different threads, fabrics, and materials to choose from. All this contributes to temperature regulation and the softness of the sheets. If you're feeling cold, regardless of the layers that cover you, you might want to try our selection of flannel sheets and comforters. If, on the other hand, you get hot and sweaty a lot, consider looking for materials like cotton, linen, or even bamboo sheets.
8. Discover the perfect cover
They come in many different styles, from duvets and duvet covers, to blankets and throws, and will add extra warmth and style to your bed. Each cover provides a different level of weight and texture, and choosing whether it works for your sleeping environment and comfort is entirely up to you.
9. Paint your bedroom walls a soft color
Color has a strong effect on our mood and can affect the quality of our sleep by creating a calm environment. Try to choose neutral or pastel shades, as bright colors can make your brain feel alert.
10. Use white noise machines or a fan
If you have a partner who snores, live on a busy street, or find yourself lying lost in thought, a white noise sleep device may be just what you're missing. An app or device that offers a variety of noises that resemble those in nature, such as waves crashing on the beach or the sound of rain, can be very useful. Alternatively, use a simple fan.
Develop healthy habits for a better night's sleep.
11. Choose the ideal sleeping temperature
The best temperature for a healthy night's sleep is usually between 16oC and 20oC. However, this varies from person to person and is also affected by other factors in your environment, such as climate conditions, type of bedding and even pyjamas. However, temperatures above 24oC and below 12oC are sure to disturb your sleep.
12. Avoid sleeping with pets
You may think of your pet as a member of your family and can't part with it even in your sleep, so why not share your bed too? Many people have allergies to cats and dogs that can be aggravated when they sleep in the same bed. These allergens tend to linger on clothes, pillows and bedding. Choose a special bed for your pet.
13. Avoid caffeine consumption after 2pm.
We've all had the chance to sip that afternoon coffee late into the night. Consuming caffeine even 6 hours before bed can disrupt your sleep. If you're drinking a caffeine-containing stimulant in your daily evening routine, chances are it could be affecting the quality and duration of your sleep. Start your day with highly caffeinated beverages and limit your caffeine intake until midday, switching to decaffeinated tea or coffee in the afternoon.
14. Exercise regularly for better sleep
Exercise not only releases endorphins but also helps you fall asleep faster and wake up feeling rested. Even just 10 minutes of exercise, at any time during the day, can significantly increase sleep quality.
15. Create a nighttime routine
Most of the activities that many of us do at night, such as watching TV or using our phones, can cause overexertion. By having a "ritual" before bed, your body will recognize that it's time to sleep and being in front of a screen may not seem so tempting. Your nighttime routine can be very simple and include habits like brushing your teeth, washing your face, flossing, and maybe even enjoying a decaffeinated tea before bed. The options are endless and the choice is entirely up to you. Dim the lights and relax.
Try to stick to a consistent sleep schedule. Go to bed and wake up within a certain 20 minute interval at the same time every day.
16. Avoid "naps" near bedtime
While short naps are encouraged and offer many benefits, napping late in the afternoon and close to your usual bedtime can have a negative impact on your sleep quality. Instead, limit naps to 15 to 30 minutes in the early afternoon. This will increase your chances of waking up refreshed while being able to fall asleep easily at bedtime. The circadian rhythm drops in the early afternoon—between 2 p.m. and 3 p.m.—and you may feel drowsy and need a “nap.” This is also the best time to sleep without disturbing your night's sleep.
17. Remove snooze on the alarm clock
You actually wake up more tired after snoozing your alarm, especially if hitting the snooze button multiple times is part of your morning routine. You can't reach a level of sleep between alarms, ultimately confusing your brain and canceling the natural wake-up process. If you sleep seven to nine hours a night, your body doesn't need the extra sleep and you could start waking up on your own even before the first alarm goes off. Try to gradually reduce the number of snoozes on your alarm until you wake up the first time.
Visit a Bed & Bath sleep shop so we can create the ideal sleeping environment for you together!
