Creating The Ideal Sleeping Environment
There are many things that you could do to give yourself the best chance of a good night’s sleep. Turning off the lights, maintaining the right temperature in the room, and finding the right noise level are some of the most important factors in this regard.
The Darker The Room, The Better For Your Sleep
Blue light is the worst culprit in this regard. In fact, any light – especially blue light – will reduce the content of melatonin or sleep hormone – produced by your brain. Melatonin is the chemical signal for your body to sleep. If you cannot make the room completely dark, consider wearing a sleep mask.
The Right Sound Level
Nighttime noise is actually a matter of personal preference. For example, one person may need complete silence to fall asleep while another person may need light music. You should find what works best for you. If you live near a street, you should buy a good pair of earplugs. You can add a soundtrack if the sleeping space is too quiet.
Music and hypnosis are found to be highly effective for better sleep. Whether you prefer a recording of Morgan Freeman reading haikus, a whale song, Pzizz, or anything else, you should find the sounds that help you sleep well.
Ideal Sleep Temperature
The right room temperature is important to help your body sleep well. The latest research shows that our bodies go through an initial drop in core temperature before we fall asleep (2-3 degrees). The initial drop in temperature is a natural part of the circadian rhythm. This will increase your chance of falling asleep. If the room temperature is too high, your body might find it difficult to fall asleep. It may interfere with the natural body temperature drop off. If the room temperature is too low, you might wake up in the night. The ambient room temperature for better sleep is around 60–67℉.
You will never get a restful nights sleep if your mattress has seen better days, it should be comfortable and supportive. Take a look at these Ikea mattress reviews and invest in a new one.