How to Create the Perfect Sleep Environment? 8 Experts Tips

Posted July 18, 2023 by in Health + Fitness

You know you lack proper sleep if you have been constantly twisting and turning in your bed the whole night. You probably wake up with a heavy head, a disturbed mind, and a tired body that lacks energy.

Doctors recommend that you need a good 8-hour sound sleep to help your body get optimum rest, repair tissues and refresh your mind for the next day. 

But how to create the perfect sleep environment? Good bedding, minimum noise, the soothing smell of essential oils, and exposure to natural light are some basic points to develop a perfect sleep environment.

In this article, I shall discuss, point by point, in detail the requisites for a perfect sleep environment. Read on to learn about them.

Woman waking up in the morning

How to Create the Perfect Sleep Environment? 8 Expert Tips

Despite how essential sleep is to your physical and mental well-being, you may find it challenging to get adequate sleep every night. 

But have you ever considered what is wrong, and why, even after a long day, you cannot enjoy a sound, undisturbed sleep? 

The answer lies in the absence of an ideal, undisturbed sleep environment. 

Check out the following points I have listed to help create a perfect sleep environment, and you may be able to identify the loopholes in your present one. 

Better Bedding and Mattress

Invest in the best bedding you can afford. Choose the right mattress that complements your sleeping positions and postures, ensuring you do not wake up suddenly with back or body pain.

Buy a mattress and pillows that properly support your neck and spine.

Block Out Excess Light

Did you ever realize why you tend to feel more sleepy during the night and not so much during the mornings? That’s simply because our body follows a certain pattern called the ‘Circadian Rhythm’ wherein it tries to synchronize to changes in light levels.

Excessive light can disrupt your sleep and the inherent rhythm. 

Pro Tip: Use blackout curtains over your windows or a comfortable sleep mask for your eyes. 

Avoiding bright light can help the body produce more melatonin – the sleep hormone which will help you sleep peacefully. 

Cut Off That Loud Noise

Keeping sound levels to a minimum is important if you want undisturbed sleep. However, you often can’t control or eliminate external sources of sound. In that case, you can use a white noise machine to help mask unwanted disruptive background noise.

The best and most cost-effective option is to invest in good earplugs to help you deal with excessive unwanted sounds during sleep hours.

Declutter Your Bedroom

Have you ever felt like jumping into a hotel bed and going off to sleep? There is a reason why you feel so. What your eyes see when you walk into your bedroom reflects your sleep pattern. 

A study published in the American Academy of Sleep Medicine suggested that people who have hoarding disorders are more prone to disruptive sleep. A neat, clean room with a comfortable bed can help you sleep better. 

Control Your Room Temperature

The best temperature to induce quality sleep is 65 to 68 degrees Fahrenheit. Cooler rooms are more comfortable for sleeping than hot, humid rooms.

Set your thermostat to something between 65 to 68 degrees Fahrenheit and simply doze off. However, remember that everyone has their own comfort preferences, and you’ve got to figure out what works best for you.

Disconnect Electronic Gadgets

Laptops, tablets, and smartphones can prove to be deterrents in your sleep routine. The light from these electronic devices may suppress the natural production of melatonin, which can result in delayed/disrupted sleep.

Doctors and therapists advise that you should practice digital detox every day for at least 2 hours before going to bed. Additionally, you may as well take a tour of and find out some holistic solutions to get a peaceful sleep.

These gadgets keep your brain wired and functioning and make it difficult to wind down. So keep these away for at least a couple of hours before you hit the bed to develop a comfortable sleep environment. 

Get 30 Minutes of Natural Light

Our body’s internal clock is regulated by natural light. Sunlight has a very strong effect on our minds and bodies. So, try to soak in the natural light for at least 30 minutes a day.

Open the windows and blinds as soon as you get up in the morning. Natural light also helps disinfect your rooms to a certain extent and helps prepare your sleeping habitat. 

Use Essential Oils in Your Bedroom

We usually associate essential oils or relaxing scents with fond memories and emotions, but did you know that aromatherapy works wonders in creating a calming sleep environment? Essential oils help you to calm down, relax, and finally fall asleep.

Use lavender and vanilla for the best results while fabricating your ideal sleep environment. 

Tips On How To Wind Down Before Sleep

After a long, busy day, we all need to relax and unwind before heading to bed.

A few small changes can help you awaken your senses and calm your mind, making way for an easy transition from a busy morning to a peaceful sleep schedule at night.

Turn on Soft Music

Classical music helps to soothe the nerves and give a calming sensation. Turn it on, on low volume. Close your eyes and let the music take you back a few centuries. It can induce deep sleeping and let you have a stress-free sleep. 

Dim Out The Light When You’re At Home At Night

Bright light disrupts sleep, as I mentioned earlier. Scientifically, Light inhibits the secretion of melatonin that assists in promoting natural sleep. Hence, switch to soft, soothing lights once you return home, and you’ll already be able to feel those sleepy vibes.

Limit Caffeine And Alcohol Consumption Later In the Day

The unwinding process actually starts during the daytime. Thus, in order to get a good night’s sleep, avoid too much coffee, tea, soda, or alcohol. These tend to diminish your sleep quality.

Woman sleeping next to an iPhone alarm and an alarm clock

If you have trouble falling asleep or are suffering from sleep disruptions, you can try adopting the above methods to create the perfect sleep environment. They are effective and do not require much investment.

However, if you still feel you are unable to cope, I recommend you see a doctor. They might be able to diagnose the problems and offer the best-suited solutions.

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