If you’re having sleep problems then many of these could well be caused by your sleeping environment. Here are a few tips to help improve your sleep environment and improve the quality of your sleep.
Room temperature
Normal room temperature is often too warm or too humid for you to fall asleep easily and you should endeavor to keep your bedroom cool so that it closely matches the temperature of the body, which falls while you’re sleeping.
If you’re sleeping on your own then finding a temperature that suits you is fairly easy but, if you share your bedroom with a partner, then finding the right room temperature for both of you can present problems and what’s cool enough or warm enough becomes a matter of opinion. Here it’s a matter of compromise and you need to play around with such things as adjusting the thermostat, wearing warmer pajamas, using blankets and using a fan until you find a temperature that suits you both.
The secret though lies in finding a solution for both of you and not simply for one, with the other ‘putting up with it’. In this situation one of you will be thoroughly rested after a night’s sleep, but the other will still be faced with sleep problems.
Noise level
Noise levels are an important factor in getting a good night’s sleep and whether it’s noise from outside, such as traffic, or inside, such as a television or a snoring partner, you need to find ways to reduce, or preferably to eliminate, noise from your bedroom.
Sit in bed at night and identify where sound is coming from and then think about ways to reduce or eliminate it. For example, if the noise is coming from outside, then think about hanging heavier curtains or drapes at the window or installing secondary or double glazing. If the noise is coming from downstairs and you have a wooden floor then try putting down a heavy rug.
If you can’t reduce or eliminate certain sounds then a compromise may be to drown them out, at least during that period when you’re trying to fall asleep. Try playing some quiet and soothing music or using a fan. The quiet steady noise of a fan can drown out other background noises and, in itself be quite relaxing.
If all else fails, then try using a pair of earplugs. Modern soft earplugs which will mold themselves to your ears can be both extremely effective and even comfortable to wear.
Bedside clock
If you sleep with a clock beside your bed then you’ll be surprised to learn that being aware of the time and, in particular, of how much time you have left for sleep can often cause sleep problems.
If you need the clock to wake you in the morning for work, then set the alarm before you go to bed and turn the clock so that it is facing away from you and simply forget about the time.
Sleep in an appropriate bed
Both your mattress and the size of your bed can have a marked affect on your quality of sleep. You need to be able to stretch out while you’re sleeping and a bed that is too small will leave you feeling cramped. Similarly, if your mattress is too hard or too soft, or is lumpy, you’ll find it difficult to get to sleep and may well also find yourself waking during the night.
You spend a very substantial proportion of your life in bed so don’t skimp when it comes to furnishing your bedroom and buy a good bed, as well as comfortable bedding.
Sleep in bed
While on the subject of bed, your bed should only ever be used for sleeping and doing other tasks in your bed, such as knitting or watching television, simply confuses your body, which learns to associate the bed with performing tasks that require alertness rather than rest.
The one exception to this rule is sex which can have a very positive effect on helping you to get to sleep – but that’s a subject that needs an article all of its own.
