Difficulties in falling asleep and staying asleep are extremely common. There can be any number of factors at work, such as anxiety, stress, jet lag, or a medical condition. But relief could be as simple as optimizing your sleeping environment for peaceful rest.
To create a great sleep environment in your bedroom, make sure you have these seven essentials.
. Keep the bedroom as a place of rest.
With the many electronic devices like laptops, cell phones, and tablets, it’s easy to turn your bed into a work space and entertainment center. If you are having sleep problems, keep your bedroom as a place just for rest. Remove the electronic and other distractions from the environment. Go to your bedroom when it is time to go to sleep, and avoid doing other activities. This will set up a psychological connection in your head between getting in bed and going to sleep.
If you must keep your cell phone nearby, designate a time of night (ideally at least an hour before you intend to go to sleep) after which you will no longer look at texts or emails, or receive incoming calls. Turn on the “do not disturb” function, and place your phone face down. Don’t pick it up til the alarm goes off!
. Find your ideal temperature.
For a good sleep environment, you must minimize all discomforts. Being too warm or too cold can disrupt your sleep, leading to prolonged periods of wakefulness during the night. Even if you don’t wake all the way up, your sleep can be disturbed to the point where you find yourself waking up still tired and not refreshed.
Ideal temperatures vary from person to person, but sleep researchers say that for most people, the best temperature is between 60 and 72 degrees Fahrenheit. Experiment in that ran