How to Sleep Soundly and Improve Sleep Quality

While you might not realize it, the environment where you sleep can make a significant difference in the actual quality of sleep that you get every night. Things such as room temperature, noise and light levels, as well as your bed mattress can all have a profound impact on the quality of sleep that you experience. Here are some pointers on how to sleep soundly and also improve the quality of sleep that you get.

Bedroom Noise Level

Noise levels inside the bedroom will have a big impact on the quality of sleep you will get. A quiet environment is much more beneficial to sleep than one where there is continuous background noise. Irrespective of whether it is outside traffic noise or barking dogs, indoor noise from a television or a partner who is snoring, they can all result in continual disturbances to sleep.

Decreasing the noise levels inside your bedroom can be accomplished by simply adding an area rug over a bare wooden floor and covering windows with thicker curtains or drapes. Upgrading older windows with those incorporating double or triple glazing can make a significant difference where exterior noise is an issue. Playing soothing music, using a fan or white-noise generator, will also help drown out noise. If all else fails, consider wearing sleeping earplugs.

Healthy Sleep Tips Video – Brigham and Women’s Hospital

Best Bedroom Temperature for Sleeping

When the air temperature inside your bedroom is either too warm, too humid or perhaps too cold, you will probably experience difficulties drifting off to sleep. Ideally, the bedroom where you sleep should feel slightly cool, since this environment more closely matches the temperature of the body when it is in the middle of sleep.

When you are alone sleeping in the bedroom, determining the right room temperature is quite simple. On the other hand, if the bedroom is shared, you might find that what is cool for one may turn into a difference of opinion with the other person. However, with a little compromise, it ought to be possible to achieve a room temperature that suits each party. Such things as adjusting the thermostat, employing a fan and/or humidifier, wearing warmer night clothes and making use of blankets are just some of the ways that bedroom temperatures can be adjusted to satisfy everyone’s needs.

Bedroom Alarm Clock

When you have a bedroom alarm clock that you can also see the time on when it is dark, you could be losing sleep without even realizing. Psychologically, the more aware that you are of the amount of sleeping time you have remaining, the more difficulty you will have sleeping. The most effective remedy is to set your alarm and then turn the clock face so that you are unable to see the actual time. Allow the alarm clock or your body to let you know when it is time for you to wake up.

Bed Mattress Size

The size as well as the type of bed mattress that you sleep on can have a significant influence on the quality of sleep that you get every night. For example, if your bed mattress size is too small, and you feel cramped, you might not sleep nearly as well as you could if you had a lot more space to stretch out. Similarly, if your mattress is too hard, too soft or simply plain lumpy, you will have problems getting comfortable, which in turn will delay sleep or cause you to wake up often throughout the night.

Getting a new bed and/or bed mattress is very beneficial if doing so allows you to get a better night’s sleep. Even your bedsheets, linen and the kinds of pillows that you sleep on can make a huge difference. Therefore, go on and splash out – your body will be filled with appreciation in the morning.

Bed is for Sleeping

As bizarre as it might sound, if you do other things in bed apart from sleeping, your body becomes confused and learns to associate the bed with carrying out tasks that demand alertness instead of rest. If you have to watch television, read a book or pay your bills, find some place else to do those jobs and use your bed for its intended purpose, which is sleeping.

Sleep in the Day – Make the Bedroom Dark

When it comes to sleeping, the darker the bedroom, the better you are likely to sleep. If you are a shift worker and need to sleep during the day, make your bedroom dark. This can easily be achieved by either pulling your curtains or hanging heavier curtains which block out any daylight.