In my continued effort to find the best night’s sleep for myself, I have made some insightful discoveries; one of them has to do with my sleep environment. Whether on the road or at my own house, I have found that a quiet, dark, cool temperature room leads to better sleep. Your bedroom environment profoundly affects the quality of sleep you get.
Things that I have found to be modifiable are stress, noise, light, temperature, and the bed. I have talked about stress levels in past articles and I continue to work on reducing it; going to bed without worry and finding relaxation is a quest for me. I continue to use relaxation techniques to help improve in this area and have seen big improvements in the quality of my sleep.
The other factors, noise, light, temperature and your bed, can also be changed. To turn your bedroom into a place for sleep, you need to review these important areas. While you sleep, your brain processes fewer sounds than it would if you were awake. However, if a noise is loud enough or important enough, your brain will processes the signal and wake you up disturbing your sleep. Using steady, constant, low volume background sounds can reduce disruptions; sounds such as a fan, white noise machines, or a CD of relaxing music seem to help. Earplugs can also be used as long as they are comfortable.
Light in your bedroom can signal your body to wake up; remember our sleep is based on the circadian rhythm of the sun’s cycles. This cycle regulates the production of melatonin, a natural chemical that promotes sleepiness. Even the smallest amount of light at the wrong time confuses your body’s internal clock and makes it difficult to sleep. To block outside lights, try using heavy curtains or blackout drapes. I have found that an eye mask while traveling works wonders. If you don’t have an eye mask, duct tape for light leaks around hotel windows is a good tip (maybe even over your eyes as a last resort—not). If light in your bedroom is coming from such things as a computer, radio, clock or TV, cover or turn them away from your bed if you can.
The body does not regulate temperature very well during REM sleep; in fact our body acts as if it were cold blooded and does not shiver or sweat while in this state. To make things even more complicated, core body temperature decreases throughout the night, reaching its coldest temperature just before waking up. Regulation of temperature can be tricky; finding just the right amount of clothing, covers and room temperature is a quest. However, a cool room is ideal for sleep. Sleep experts say that the room should be 60°F to 75°F to enhance sleep. You can control the temperature in your bed by changing the type of sheets and bedding you use. In warm weather: use silk, cotton, or satin sheets. In cold weather: use flannel or cotton sheets that keep heat in.
The quality of your bed and pillows also makes a big difference. If your bed and its foundation are older than 7 years, they are probably at the end of their life expectancy. Make sure the mattress is still comfortable and supportive. Consider a new mattress if you wake up tired or achy, if you sleep better at hotels than at home, if your mattress looks saggy or lumpy, or if you’re over age forty (bodies tolerate less pressure as they age). The same goes for pillows. Pillow selection, like a mattress is a personal choice, but here are some tips for selection:
• On-the-back sleepers try a flatter pillow for head and neck alignment. It should be soft yet supportive.
• On-the-side sleepers might need a firmer pillow, preferably one as thick as the distance between your ear and outside shoulder.
• On-the-stomach sleepers might need a very soft pillow (or no pillow) for their head but may need one for under their stomach to avoid lower back pain.
Also, change the sheets, pillowcases, and blankets often; dust and allergens on and under your bed often disrupt sleep.
Even when we are asleep, our senses are fairly active. Sound, sight and touch are sensitive throughout the sleep cycle. Focusing on reducing noise, light, temperature and comfort is worth the effort for a better night’s sleep. On the road or at home, I have found that a cool temperature, a dark and quiet room, and light sheets work best for me. Experiment with the above suggestions and I think you might also find a better quality of sleep.
