Here's How to Create the Perfect Sleep Environment

James Logie
Create the Best Sleep EnviornmentPhoto by David Mao on Unsplash

Look at your room setup. Do you have a TV, tablet, bright lights, and your phone right next to your head while you sleep?

If this is your situation, it’s time to give your room an overhaul to make it more conducive to sleep.

This is a quick look at the importance of sleep, and how to create the very best sleep environment.

Everyone is always looking for the magic pill to get as healthy as possible. We spend billions on supplements and programs to try to get as healthy as possible.

Well, there is a magic pill for your health: sleep.

If your sleep is not dialed in, you can kiss other aspects of your health goodbye.

A lack of sleep leads to elevated stress hormones in the body, and this chronic stress leads to things like:

  • Stroke
  • Anxiety and depression
  • Hypertension
  • Digestive issues
  • Immune system disfunction
  • Headaches and dizziness
  • Increased heart rate

That’s just a small sampling. In order to get your health on track, sleep needs to be a priority.

How Your Environment Affects the Quality of Your Sleep

We are so tuned into our environment, that even the slightest changes can throw the body out of whack. Your environment is critical when it comes to sleep.

There are several factors that affect your ability to get adequate sleep, including:

  • Lights
  • Noise
  • Temperature
  • Electronic distractions
  • Comfort of bed

You’ve probably woken up to car honks, thunder, even cats engaged in moments of passion.

There are several studies that show those who live in urban environments may be chronically sleep-deprived.

So with all this in mind, what are the most important things to focus on to make your sleep environment the best it can be?

#1. Your Mattress

We spend a fortune on our cars, but very little on our mattresses. This is pretty foolish when you consider that we spend one-third of our lives sleeping on one.

A quality mattress should be one of your most important purchases. There are a ton of different options now, including mattresses you can order through the mail.

You may want the softest one you can find, but that might not help your sleep. Your best bet is a medium-firm mattress — or a firm one with a softer pillow top.

This firmness gives your spine more support, balance, and cushioning. These three things are vital to restful sleep.

#2. Your Room Lighting

Too much bright light can seriously affect your ability to fall asleep — and stay asleep. Bright lights — especially blue light from electronics — disrupts your melatonin production.

Melatonin is responsible to help you fall asleep and get deeper sleep.

If you can cut out electronics 1–2 hours before bed, that’s a good place to start. Next comes your room lighting.

Dimming lights are a great option to control your room brightness to dim it later in the day.

If you don’t have this option, you'll want to turn off any overhead lights to keep brightness at a minimum.

Use a small bedside lamp with a soft glowing bulb to give your room a more natural glow.

You can even find bulbs that have more of a reddish/orange glow which replicates the light from candles or fire embers — both of which are more conducive to sleep.

#3. Your Curtains

You also need to consider your curtains. This is related to the lighting issue, and they can make a big difference — especially if you live in a busy city.

Just as bright and blue light disrupts melatonin production — darkness helps to stimulate it.

This means you need to get your room as dark as possible, and the proper curtains can help you achieve it.

Blackout curtains are going to be the best option here. Hotels use them to eliminate outside light and noise.

You may have noticed how pitch black a hotel room gets, and this is what you want to replicate in your own home.

Blackout curtains are easy to find in most stores or online. If you can get the soundproofing ones too, that’s even better as they help to eliminate outside noise, which also disrupts sleep.

#4. Temperature

Temperature is another very important thing for proper sleep. You may like a warm room for comfort, and even though it can get you drowsy — it doesn’t allow for deep sleep.

You need your room on the cool side. When we sleep, our body temperature naturally lowers. With a cooler room, you can help your body transition to sleep quicker.

Sleep experts say that your room should be 5 to 10 degrees cooler than the average daytime temperature. Somewhere between 60 to 67 degrees is optimal if you want specifics.

You may have to experiment with the thermostat — or keeping windows open — but your sheets should feel cool to the touch when you lie down on them.

#5. Room Color

This may not seem important, but color affects how well you sleep.

Your bedroom should instill a sense of calmness, and color plays a big role in this. To create a calm environment: remove the things that don’t make you calm.

Exercise equipment or computers aren’t related to feeling calm, and you want to avoid any reminders of stress. If you can remove these things, you can now look at room color.

Some of the most soothing colors to create the ideal sleep environment include:

  • Beige
  • Pink
  • Pale grey
  • Lavender
  • Aqua
  • Cool blue

Basically, the lighter the color, the more it’s associated with calmness and relaxation.

We associate saturated colors with excitement and stimulation, so this could be the time to give your entire room an overhaul.

Final Thoughts

It’s time to stop depriving yourself of sleep, and that starts with creating the best sleep environment possible.

Fortunately, a lot of the changes you can make are simple and inexpensive. T

he sooner you can create the ideal sleep environment, the sooner you can get the quality sleep you deserve.

Your health will thank you for it.

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Personal trainer, podcaster, Amazon best-selling author. Writing about some health, a little marketing, and a whole lot of 1980s.


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