What color is your sleep?
| How To Surround Yourself With An Ideal Sleep Environment. |
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Even when you close your eyes, everything that surrounds you can have an effect on your sleep. Use these suggestions to create the best environment for deep, healthy, restorative rest. Temperature - Make sure your room has good ventilation and with a temperature set between 68-70 degrees. Heat is more disruptive to sleep than noise. As you sleep, your body temperature naturally drops a degree or so. A room that gets warmer while your body lowers its temperature can bring you out of a deep sleep. Light - Your eyelids can't block all the light in a room. Production of melatonin, the body's natural sleep aid, increases when it's dark. If you can't completely darken a room, consider blackout curtains or a sleep mask. Position the alarm clock and other digital displays so you can't see them, and use low bluelight bulbs for your nightlights. Sound - To disrupt external noise in your sleep space, incorporate low levels of ambient sound with a white noise generator or a fan. If necessary, use comfortable earplugs. Avoid watching television in bed, but if your partner watches TV, ask them to wear headphones. Bedding/Sleepwear - Heavy bedding can make you too hot (see 'temperature' above). Instead, try several light layers that can be easily removed. Loose clothing can also help if perspiration is a problem for you. Pets - Train your pets to sleep nearby but not on your bed. Their movements and sounds can wake you up, and their body heat adds to yours Kids - Children should have a healthy environment of their own to help them sleep through the night. Always make a plan with your sleep partner in advance about who will take care of them so that at least one of you can stay asleep. |
