The ideal sleeping environment for undisturbed sleep
The environment of your bedroom plays a major role in ensuring that you get a good and consistent night’s sleep. To create the ideal sleeping environment, you should consider the following:
1. light
Light and darkness are important signals for our body: when it is time to wake up or go to sleep. Light suppresses the hormone melatonin, which regulates the body’s circadian rhythm and makes us tired. In this day and age, we are exposed to more artificial light than ever before. This disrupts our circadian rhythm, keeping us awake and making us feel less tired.
Blackout curtains are a good way to shield yourself from natural light in the early morning. However, artificial light and in particular the blue light from PCs, tablets and cell phones can also disrupt the day and night rhythm. So make your bedroom a TV- and gadget-free zone!
2. noise
Unsurprisingly, a quiet bedroom is more conducive to sleep than a noisy one.
Noise is particularly disturbing in the lighter stages of sleep, when we fall asleep or in certain phases of our sleep cycle. Even if we are not consciously aware of the noise that disturbs our deepest sleep, it can be the most damaging to our physical and mental health.
If it is not possible for you to block out outside noises with double glazing or other factors, soft and even sounds such as relaxing music can have a calming effect.
3. temperature
While children and older people may need a warmer environment, the ideal temperature for normal sleepers in the bedroom is 16-18 degrees Celsius. This may sound cool, but our body temperature drops to its lowest level around two hours after we fall asleep.
4. disorder
A messy bedroom can be stressful. A study conducted by New York’s St. Lawrence University found that a cluttered bedroom can lead to poor sleep and increased restlessness. The bedroom should be a place of relaxation, not your office, gym, laundry room or children’s playroom.
5. bedroom decor
When decorating your bedroom, choose wall colors that set the tone and mood of the entire room. They should radiate warmth and calm, but also be inviting to you. Color doesn’t affect how well you sleep, but it does affect how you feel in the bedroom – so choose colors that soothe you.
Certain scents can also contribute to a calm environment, especially when used as part of a routine. After all, your brain associates a scent with bedtime. It doesn’t always have to be lavender.
6. mattresses and pillows
Many people think that a lack of sleep affects how they feel the next day. Many don’t realize that their sleep could be improved by a new mattress. A bed with the right support, comfort and space will ensure that you wake up less, move less, are less disturbed by your partner and therefore wake up less often with tiredness or pain.
A mattress is often worn out long before you actually feel it. That’s why we recommend replacing mattresses every eight to ten years.
As pillows, just like a mattress, directly affect the quality of sleep and are the most stressed by body heat and body fluids, you should invest in quality pillows and replace them at least every two to three years to create a healthy sleeping environment.