The sleeping environment plays a large role in how easily you drift off to sleep each night. Changing your sleeping environment helps reduce the distractions that may prevent you from easing into a deep sleep when you put your head on the pillow. Assessing your current sleeping arrangements to identify the potential problems gives you an idea of where to start with your changes.
Mattress
Choosing the correct mattress for you creates a solid foundation for a good night's sleep. Personal preference plays a major role in the firmness and style of mattress you choose. Higher-priced mattresses typically offer better quality and support, whether you choose a firm or soft mattress. If you feel sore or stiff in the morning, you may need a new mattress, according to the Better Sleep Council. The pillow and bedding you select also make a difference in how well you sleep.
Temperature
A cool environment is most conducive to better sleeping, according to the Mayo Clinic. Turn down the thermostat at night to achieve a comfortable temperature. Keep blankets nearby to use if you feel chilly. Most people are able to sleep better in a cooler room with blankets than in an overly warm room.
The humidity level also impacts sleep quality. A room that is too dry makes it difficult to sleep comfortably. Place a humidifier in the room if the air is too dry.
Dark
The Mayo Clinic also recommends creating a dark sleeping environment. Blackout curtains are available at most stores that sell home furnishings, or you can sew blackout fabric to the back of your current curtains. An eye mask provides additional light-blocking properties.
Noise
The noise level in the room makes it difficult to fall asleep. Some people prefer silence, while others need white noise in the background to drift off to sleep. A running fan provides a form of white noise and keeps the room cool for better sleep. A white noise machine is another option if you need to block out sounds. Ear plugs work well if you have a snoring partner or other distracting sounds in the room.
Simplify
Creating a simplified, calming environment in the bedroom helps you relax as soon as you walk in the room. This makes you more likely to fall asleep quickly. Remove all clutter in the room, including stacks of books, paperwork and clothes strewn about the room. Choose soothing colors for the walls, such as cool blues or greens. A lavender scent in the room may help you relax. If you have a TV in the bedroom, consider removing it to make the room primarily for sleeping.
