While you may think that the only thing that is needed for you to sleep at night is to feel tired, you should know that the design of your bedroom plays a huge role in the quality of sleep that you receive. Many people do not consider the design of their bedrooms unless they suffer from sleeplessness on a regular basis. However, if you find yourself waking up tired in the morning, your bedroom could actually be to blame. Here are six tips for creating a better sleep environment in your home so that you can enjoy more restful sleep.
1. Find the Right Bed
A bed that is too soft or too firm can make it difficult for you to fall asleep at nighttime. You should also make sure that you change your mattress roughly every 7-8 years so that you can be assured that the mattress is providing the support that you need. Invest in quality bedding that is comfortable and will keep your body temperature at normal levels during sleep.
2. Adjust the Temperature
If you have trouble sleeping, it may be because the temperature in your bedroom is too hot or too cold. A bedroom temperature of 20-25 Celsius is a good range to keep for your bedroom to ensure that you are comfortable while you sleep. Many people find that they sleep best at specific temperatures. So get to know your preferred temperature range with some testing.
3. Get Rid of the Distractions
Having distractions in your room such as clutter or electronics can prevent you from sleeping well. When it is time to go to sleep, the design of your bedroom should ensure that sleeping is the only thing that there is to focus on. It may help to take out the TV, computer, or smartphone that keeps you up at night when you should be sleeping.
4. Reduce Noise and Try White Noise
Unexpected or annoying sounds at nighttime, such as a barking dog or clanking pipes can keep you from sleeping. Studies have found that some people have trouble sleeping if they don’t have familiar nighttime noises. If you prefer noise at night, try sleep audio tracks or white noise to help create sounds in your bedroom that will help you to sleep.
5. Fix the Lighting
Light from electronics has been proven to disrupt sleep patterns. To get better sleep, make sure that the screens from these devices are off. If light from the outside is bothering you, invest in some better shades or blinds to keep your room dark while you sleep. Curtains can also help prevent light from leaking into the room through the shades. If you are very light sensitive, a sleep mask can help you to keep out any light so that you will have complete darkness as you try to fall asleep.
6. Use the Right Pillows
If your body isn’t adequately supported by the pillows that you sleep on, you may find that you often wake up with neck or back pain. Pillows are important for making sure that your blood flow isn’t restricted as you sleep and that you are breathing freely. If you are not sure which pillows are the best options for your needs, the experts at Therapeutic Pillow can help you to select the right pillows and cushions. We make pillows for specific conditions and consumers of all ages that need better support at nighttime.
If you are still having trouble sleeping, it might be a good idea to discuss your concerns with a doctor. He or she may recommend a prescription sleep aid or other remedy to help you with your sleep problems. Learning how to sleep better is all about making your bedroom into the ideal place to sleep. Therefore, don’t discount the importance of a good bedroom setup with quality pillows if you want a better night’s sleep.
If you are interested in learning more about what our pillows and cushions can do to help you sleep better, contact Therapeutic Pillow at (03) 8585-6685.