A Better Sleep Environment Can Help You Sleep
17 Jul 2012
Whether you are aware of this or given it any thought or not, but your sleep environment can have a profound effect on the quality of your sleep.
Let’s take a look at some helpful tips that will help you get the most out of your sleeping time.
The Room Temperature -
Not only can the temperature of your room affect your ability to get a good night’s sleep but so can the humidity of the room as well. Ideally, your room should feel slightly cool when you first enter it. This will ultimately match more closely to that of your body when you are in the deep midst of your sleep.
This is not too difficult of a task if you are the only sleeper in the room. Needless to say adjusting the temperature is a different matter when another opinion in the ideal temperature is involved. If this is case, some testing and compromising will usually bring an equitable solution to all parties. In fact, sometimes just using a small fan on the side of the bed that likes a cooler temperature can work very well.
Noise Level -
Needless to say that a quiet environment is much more conducive to restful sleep than that of one that is not. It doesn’t matter what the source of the noise, any inconsistent or irregular noise can lead to inconsistency in your sleeping patterns.
There are adjustments that you can make to reduce the amount of noise in your sleeping environment. Many times a fan in the room makes for a great noise reducer. A fan (or anything that will produce a constant monotone noise) will many times offer enough insulation from erratic noise such as a dog barking or traffic that you’ll be able to get a good night’s rest.
Other techniques you can use would be to put heavier curtains on your windows, replace your windows with double or triple paned glass, or invest in some ear plugs.
Your Bedside Clock -
Don’t be a clock watcher and keep worrying about the fact that if you don’t fall asleep soon you’re going to be soooo tired. Set your alarm and then turn the clock away from you so you can’t crack an eye open and see the time… trust your body and your alarm to wake you at the proper time.
Sleep In A Good Bed -
The size of your bed and the type of mattress you are trying to sleep on does make a difference. Take the time to pick out a bed and a mattress that fits you and feels comfortable. A high quality mattress will certainly require a larger investment on your behalf, but in the long run, your sleep and your health is by far worth the up front investment… and don’t stop with your mattress either make sure you pick some new soft and comfortable pillows that you like as well… trust me… the sleep difference can be dramatic.
Train Your Body -
Sleep and sleep only in your bed. Don’t use your bed for paying the bills, or even constantly watching the television. Teach and train your body the bed is for sleeping not conducting other life’s tasks.
Lighting -
The darker the better for the body to sleep peacefully. If you work nights and have to get your sleep during the day take measures to darken your bedroom as much as you possibly can by using heavier window coverings.
Your sleep and subsequently you health is a very important matter. If you are having trouble sleeping at night; don’t just keep doing the same thing your doing with your sleep habits and your sleep environment. Make some of the aforementioned adjustments and tweaks and perfect your sleeping environment… you’ll be glad you did.
Jeff Foster
http://www.articlesbase.com/medicine-articles/a-better-sleep-environment-can-help-you-sleep-108313.html
One Response
2012 Jul 17
Tips for getting a good nights sleep in a noisy environment?
I am currently in Halls of Residence at university. Although I am with likeminded girls who I am sharing with (same ages of 20-24) who do like to go out sometimes but mainly just get on and study like me, there are sadly, as to be expected, many have arrived from school in other blocks and can be very immature. They think its party central, especially since it’s Freshers week.
Problem is because my course is quite intensive, plus I have to do placement in a hospital in November, they put my starting date in the same week as Freshers. This cant be helped, but it’s a nightmare, cos all of the little wannabe party teens use it as an excuse to go out EVERY night so far, and come back at say 2am, congregate near our block and start screaming.
I have always been a light sleeper, and was discussing with a flatmate of mine tonight how I just cant sleep at night here with this environment. We both reckoned it was because I lived in the country for 15 years of my life and everything was dead quiet, and I "adapted" to this.
My sleeping since arriving has been terrible. The other night, I only got one hours sleep due to a 04:30 party and previously drunks had again been shouting and screaming in the early hours. I had to call the night warden as it was so bad. This is affecting my lectures. Thankfully I didnt have any today, but ended up falling asleep for 2 hours in the afternoon as I was so lethargic. I need to be on top form for my course as I am a student nurse.
I used my iPod earphones which are wax based the other night and they did help a bit. I fell asleep in them, but I think that was because I didnt sleep the previous night. Otherwise despite the fact they are great at blocking out noise, they are a tad uncomfy, which puts me off wearing them at night.
I try and take Chlorpromazine tablets to help me sleep but they make me drowsy and lack concentration the next day. I have disclosed I am taking this in my health declaration, but am wondering how effective actual sleeping tablets are, either prescribed or over the counter. Do they have any side effects? A bit concerned as well incase I have to mention it to my tutors, and they may think "oh you’re supposed to be a student nurse, you shouldnt be taking that".
I need something or anything thats going to knock me out for the whole night and let me wake up feeling fine. Does anyone have any suggestions? Any tips?
June- That is frightening what you have said about Chlorpromazine. I am on 50mg at night for the next couple of months, hope it isnt going to affect me long term.