A Good Night's Sleep: 9 Steps for Maximizing Your Sleep Environment

A good night's sleep is just as necessary as a healthy diet and regular exercise.

Research shows that poor sleep directly affects hormones, brain function, and exercise performance. It can also lead to weight gain and an increased risk of disease in children and adults.

Conversely, a good night's sleep can help you exercise better, eat less and be healthier.

Both the 'quality and quantity of sleep' have decreased in recent decades. Most people have trouble sleeping regularly.

Approximately 50-70 million Americans suffer from chronic sleep and wakefulness disorders, negatively affecting health and lifespan.

If you want to improve your health or lose weight, you must get a good night's sleep.

How Does Your Bedroom Environment Affect Your Sleep?

Health and sleeping habits are influenced significantly by your physical environment.

There are some elements that your bedroom environment should (or should not) have to support your health and help you get a good night's sleep.

In the context of sleep, this can be like getting a comfortable bed and avoiding things like the TV that can disrupt your sleep.

Your environment can also help you break some of the habits you want to stop and replace them with more suitable ones.



This is why it is so essential to improve your sleep environment and routine to get a good night's sleep.

9 Steps To Create A Perfect Sleep Environment 

People believe that bedroom setup and its environment are key factors to a good night's sleep. These factors include noise, temperature, outdoor lighting, and furniture arrangement.

Your bedroom should be a relaxing, comfortable, clean, and enjoyable place.



Start here:

1.    Create A More Serene Space

The more pleasant your environment is, the better your sleep will be. You might not have time to paint your walls right now (but if you do, try blue, it's a calming option), but try putting some pictures of serene scenes on your nightstand.

2.    Clean Out The Clutter

One of the things that will ruin a cozy bedroom vibe is clutter everywhere. Visual clutter can create stress, which is a known barrier to quality sleep. Disorganized items in your bedroom can result in feelings of anxiety that can make it difficult for your brain to relax while trying to sleep. Invest in trays that slide under the bed for more storage space and getting a nightstand with drawers.

3.    A Feeling of Home

Your bedroom should be comfortable, a place where you can relax and feel at home. Possibilities include displaying photos of family and close friends, cherished objects from favorite memories, or inspirational artwork. Personal touches need not be costly or fancy; rather, they should be meaningful to you.

4.    Turn Off The Lights

And not just the bedside lamp, turn off the computer, TV, smartphone, too. Bright lights tell your biological clock that it's time to wake up, which can disrupt your sleep cycle and destroy the overall quality of sleep. Leave the lights on in your room only during the day and in the morning.

5.    Keep The Bedroom Cool

You should keep your bedroom at a comfortable temperature, generally between 60-71 degrees Fahrenheit. Excessive heat can disrupt sleep, which is why most experts recommend sleeping in a more relaxed and cool room.

6.    Keep It Quiet

While you sleep, you are still processing background noise. So the noise can disrupt your sleep stages. However, white noise can help you get a good night's sleep. According to the National Sleep Foundation, ambient noise can help block out background sounds and help you sleep more peacefully.

7.    Add A Relaxing Scent

The right scents in your bedroom can aid a good night's sleep. Although scents do not usually wake people from sleep, they can help create a peaceful environment for a good night's sleep. Studies have found that aromatherapy using essential oils like lavender can promote relaxation and facilitate sound sleep.

8.    Make Your Bed Every Morning

Making your bed every day can help you sleep better at night. A survey by the National Sleep Foundation found that participants who made their beds regularly (and had a cleaner bedroom environment) felt that this significantly affected how they slept. It's also a good idea to do this for several other reasons.

9.    Good Quality Mattresses, Bedding & Pillows

Your mattress should be comfortable and well-built, which means it meets your personal, firmness preferences. It should also be supportive and provide adequate pressure point relief to suit your body weight and sleeping position. 

A new mattress can be an essential investment, but research has found that it can improve sleep, reduce stress and back pain.

In addition to your mattress, pillows, sheets, and blankets play an essential role in making your bed cozy and comfortable. The right pillow can help prevent 'neck pain' by keeping your head and spine aligned, and bedding can create a soft, comfortable feeling while helping to control body temperature.

Here are some tips to prepare for more restful sleep:

• Maintain a regular sleep routine.
• Ban reminder of work.
• Avoid naps during the day.
• Keep your bedroom cool.
• Keep your sheets and pillowcases fresh.
• Create a nighttime routine that includes something quiet like reading.
• Try mindful meditation before bed.
• Exercise regularly, but not in the afternoon.
• Don't drink alcohol and sedatives.
• Avoid drinking caffeinated beverages at night.
• Wake up and sleep at the same time every day within 20 minutes.