Did You Know That A Good Sleep Atmosphere Will Enhance Sleep?
The awareness for quality sleep is increasing primarily due to the abundant information available. People have started giving more importance to sleep hygiene, as it can have a positive effect on sleep. But even if the priority for bedtime routine is increasing, there is one factor that is still not given its due importance. That is the sleep environment. A good sleep atmosphere is more than a good mattress and pillows. The whole ambiance of the bedroom impacts your sleep. If you are looking at ways and methods to improve it. Here’s how: Best Ways to Create an Ideal Sleep Environment Sleep is a sensory experience and to create the best sleep environment it has to appeal to the 5 senses of the body namely the sound, sight, smell, taste, and touch. Very often the bedroom is noisy, stuffy, or too bright, and instead of promoting sleep, disrupts it. Hence careful attention needs to be paid to prevent disturbances. To create a good sleep environment, pay attention to the following: Sound The human brain has the capability to process sound even during deep sleep. While some sounds are disruptive others are soothing. The relationship is quite complicated and
depends on the individual sleeper. As the surroundings get quiet at night, you are more sensitive to hearing and you can catch the slightest sound. Depending on personal preferences you can remove or block the noise that disturbs your sleep. Some of the ways of blocking it are:
Using earplugs that are comfortable and one that fits properly. Note that sometimes it is important to hear sounds like the alarm, a crying baby, or other such so block for about only 1/3rd of the environmental sound. Use a white noise producer as that helps you to get sleep quickly. For some sounds like waterfalls, birds chirping and such are soothing sue machines that can produce it. Use the alarm which produces sounds that you prefer. Instead of the jarring alarm that wakes you up with a jolt, use light sounds or vibrations that wake you up in a sensitive way.
Sight
Light is the most important factor that can affect your sleep. The sense of sight is important as the brain gets information about the environment through it. It uses this information to regulate the sleep schedule, and also the release of the sleep hormone, melatonin. When there is a bright light, the melatonin level is low and the brain is alert and vice-versa. For good sleep at night, a dark room is ideal. Make sure to:
Keep the colour scheme of the walls simple and with peaceful colours as bright colours are stimulating. Switch off all lamps that produce bright light a few hours before sleep. Use blinds or curtains to prevent natural light from streaming in. Sleep masks can be used if you want to block unwanted light from coming inside. Limit screen time before sleep as the blue light from the digital screens can become detrimental. If you have the habit of reading before bed use blue-light blocking screens to reduce exposure.
Touch Touch plays an important role in the overall sleep experience. So invest in good bedding apart from having a comfortable mattress to sleep. The mattress you sleep on should be based on your sleep position and your preferences. The bedding should suit your skin, regulate temperature, and be breathable. For the best comfort choose Wakefit bedding as it is made from natural fibres and does not trap heat or moisture. Ensure to wash the bed regularly including your comforter, duvet, and pillows. Smell The smell in your room should be calm and soothing as that helps in relaxation. Having the right scents will help in making your bedroom sleep-friendly. Allow natural air and light to reduce odour and allow fresh air to stream in. Use an air filter for cleaner air and reduced risk of allergies Use a humidifier to optimize the humidity as the right level of moisture helps in better breathing and sleep. Do aromatherapy as that can help in inducing relaxing scents. Taste The food and the time you consume it have an impact on your sleep. Consume foods that are rich in fibre and protein as that can help you sleep through the night and also fall asleep easily. On the other hand eating sugary, fried, or processed foods can interfere with sleep. Avoid eating late and/or eating too much as it can lead to digestion issues. Other Things to Consider
Watch your pregnancy sleep position and invest in pillows that can aid in better sleep. The bedroom should be used only for sleeping and not as your workspace Remove all clutter and organize things Clean your room regularly by vacuuming and deep cleaning and wash the bedding. Make your bed comfortable
Quality sleep is important especially in these times as there is a link between immunity and sleep. Not many people are aware that sleep is a sensory experience. You can create a sleep-friendly, relaxing, restive, inviting, and warm sleep environment by indulging all your senses. Apart from that follow good sleep hygiene to maximize the benefits of creating the ideal sleep environment.