Ideal Room Sleep Environment
The room you sleep in has a huge effect on how long it takes you to fall asleep and how well you sleep at night. Now each person has their own personal sleeping conditions but the following is what is found to be the most common for a good night’s sleep.
Room Temperature
Although this varies amongst people, sleep scientists have found that the ideal room temperature for a good nights sleep is between 60 and 65 degrees Fahrenheit. This is a moderately cool temperature which allows you to cover yourself without sweating in your sleep. Once again, you have to experiment with the temperature but try that range first.
Noise
Make sure there is no noise or some white noise. There are white noise machines which can help cancel out noises that are outside of your control. In the summer, I’ve found that my ceiling fan works well to both cool the room and get the white noise. Aside from that, you should try to get the room as quite as possible.
Comfort
Are the pillow and mattress you are sleeping on comfortable? If you wake up with random pains in you back or neck, you may need to make a few changes. One of the easiest (and cheapest) ways of making your bed more comfortable is to get a memory foam topper (Sizes: T F Q K). DO NOT JUST BUY IT! It may not be for everyone so go to your local mattress dealer and try it out. They also have memory foam pillows – personally, I don’t like it but I know plenty of people who use it and love it. There are so many different types (sizes, thicknesses, shapes) to choose from, so be sure to test before buying.
Light
Make sure the room is dark and will remain dark until your alarm goes off. So either make sure your blinds block all morning sunlight from shining on your face or wear an eye mask.
Smell
Make sure there is no smell that is bothering you. Likewise, you can make your room smell pleasant with the scent of lavender in the form of candles or reed diffusers. Aromatherapy can help you get to sleep faster.
Taking care of all of your senses and building the ideal room sleep environment will help you fall asleep much faster, sleep peacefully throughout the night, and wake up feeling more refreshed.
Editors Note:
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Great article with good content. I never stopped to think about an ideal temperature for your bedroom at night, but it makes perfect sense. Great read.
These days difficulty falling asleep seems to be an everyday occurrence. It’s just that some days are even worse than others. Here are a few things that help me.. First thing I do is walk by myself. It doesn’t have to be an hour walk. Sometimes I’ll go out for only fifteen minutes. I get to think things over without any outside distractions and decide what issues (personal or business), to clear up or resolve first. Just being outside in the fresh air is also very relaxing!
The second thing I do is use an aromatherapy eye pillow. I find it to be extremely relaxing and a terrific way to clear my thoughts and get me in a better frame of mind. The eye pillow blocks out any light and allows me to just unwind. It’s especially great after a tough ride home in traffic. The weight of the flax-seed inside the aromatherapy eye pillow feels like acupressure on my temples and eyes. It’s perfect for headaches as well. You can find them in a lot of specialty stores and also online. I know that lavender is very soothing and calming but I use peppermint. It just opens up my sinuses and helps me breathe so much better. That fact alone makes it easier for me to fall asleep. The one I use I found online at A Touch Of Satin. Their website is http://www.atouchofsatin.com if you’re interested. They had a page on their site that talked about the benefits of the different scents. You might want to read what they say about them.
Try flipping your pillow over to the cooler side and when you start to think about things on your mind….Just SMILE! Smiling always seems to make things less stressful.
I hope my suggestions help! Let know what you think.
I have school in the mornings and i wake up at 5:30 every morning,even though i don’t get the bus until 7:50 or get driven until 8 something. It just takes me a very long time to get ready and i have a hard time getting 8 hours or more of sleep,so I’m very tired a lot of the time when i wake up.