Creating ideal sleeping conditions is the first step to getting a good night’s sleep. Setting up an environment that promotes rest will allow you to fall asleep faster and enjoy a more refreshing sleep.
Limit time on devices
The light from your smartphone, tablet or laptop inhibits your ability to sleep naturally. The ideal solution is to enforce a ‘no devices’ rule in the bedroom. If this is not achievable, avoid using them for at least 1 hour before going to bed.
Choose a dark environment
Your circadian rhythm or sleep cycle is dictated by patterns of light and darkness, so you should aim to keep your bedroom dark when it’s time to sleep. Use lights with dimmers or a low wattage on them, including your bedside lamp.
Also, if you’re a shift worker, you may find that your body has trouble adjusting and your sleep may be compromised. It’s vital that you set aside enough time to sleep and adhere to these tips to help you get the best sleep possible.
Be aware of the temperature
The best temperature for sleep lies between 15–20 degrees Celsius. This does depend on your individual level of comfort; aim for ‘cool’ and not icy cold. Our bodies naturally cool down when we sleep, so by encouraging this subconscious step, we can facilitate deeper sleep. Find the temperature and situation that you are most comfortable in. Here are some tips on how to keep cool in bed.
Ensure you have the right mattress
Choosing the right bed is a combination of your personal preferences and physical requirements. Think about the mattress you are sleeping on and whether it provides the right level of support and comfort for the perfect sleep.
Sleeping in a quiet environment is ideal; however, external conditions may cause noise and are out of your control. Inconsistent noise often causes the most trouble when it comes to staying in deep sleep. It may be worth investing in a sound machine or earplugs.
Keep it clean
To help create a peaceful sleeping environment, minimise bedroom accessories and try to keep it as clutter-free as possible.
The perfect sleeping environment is a highly personal matter, but with the above tips and your intuition, you’ll be well on your way to creating your own sleep sanctuary.