What are the key factors in creating an ideal sleep environment. How does temperature affect sleep quality. Why is controlling bedroom humidity important for restful sleep. How can noise and light impact your ability to fall and stay asleep. Which bedroom elements are crucial for promoting optimal sleep hygiene.

The Importance of Sleep Environment for Quality Rest

A good night’s sleep is crucial for overall health and wellbeing, yet many people struggle to get adequate rest. One often overlooked factor is the sleep environment – the bedroom and surrounding conditions that can significantly impact sleep quality. By optimizing elements like temperature, humidity, light, and noise levels, you can create an ideal setting for restorative sleep.

Optimal Temperature for Sleep: Finding Your Comfort Zone

Temperature plays a vital role in regulating sleep patterns. The ideal bedroom temperature for most people falls between 65 to 68 degrees Fahrenheit (18-20°C). This range aligns with the body’s natural circadian rhythms, which cause core body temperature to drop slightly as we prepare for sleep.

Why does temperature matter so much for sleep? Our bodies are programmed to experience a slight drop in core temperature as part of the sleep initiation process. When the ambient temperature is too high or too low, it can interfere with this natural cooling, making it harder to fall asleep and stay asleep throughout the night.

Tips for maintaining optimal sleep temperature:

• Use breathable bedding materials that wick away moisture
• Consider a programmable thermostat to automatically lower temperature at bedtime
• Use a fan for air circulation if needed
• Wear lightweight, breathable sleepwear

Humidity Levels: Balancing Moisture for Comfort

Bedroom humidity can significantly impact sleep quality, particularly when combined with temperature. The ideal relative humidity for sleep typically falls between 30% and 50%. But why does humidity matter for sleep?

High humidity can make a room feel warmer than it actually is, interfering with the body’s natural cooling process. It can also create an environment conducive to dust mites and mold growth, potentially exacerbating allergies or respiratory issues. Conversely, very low humidity can cause discomfort through dry skin, irritated nasal passages, and static electricity.

Managing bedroom humidity:

1. Use a dehumidifier in damp climates or during humid seasons
2. Run air conditioning to reduce humidity in summer months
3. Consider a humidifier in dry climates or winter months
4. Monitor indoor humidity levels with a hygrometer

The Impact of Light on Sleep Quality

Light exposure plays a crucial role in regulating our circadian rhythms and sleep-wake cycles. Excessive light in the bedroom, especially blue light from electronic devices, can suppress melatonin production and make it difficult to fall asleep. Creating a dark sleep environment is essential for promoting quality rest.

Is complete darkness necessary for good sleep? While some ambient light is generally not problematic, research suggests that darker rooms promote deeper and more restful sleep. Even small amounts of light can be detected through closed eyelids, potentially disrupting sleep cycles.

Strategies for optimizing bedroom lighting:

• Install blackout curtains or shades to block external light
• Use dim, warm-toned lighting in the hours before bed
• Avoid screens for at least an hour before sleep
• Consider using a sleep mask if complete darkness is difficult to achieve

Noise Control: Creating a Quiet Sleep Sanctuary

Unwanted noise can significantly disrupt sleep, even if it doesn’t fully wake you. Sudden noises can cause micro-awakenings, fragmenting sleep and reducing its restorative benefits. Creating a quiet sleep environment is crucial for uninterrupted rest.

Can some types of noise actually improve sleep? While silence is often ideal, some people find that consistent, low-level background noise (often called “white noise”) can help mask disruptive sounds and promote better sleep.

Techniques for managing bedroom noise:

1. Use earplugs or noise-cancelling headphones
2. Run a white noise machine or fan for consistent background sound
3. Soundproof windows and doors to reduce external noise
4. Address sources of household noise (e.g., squeaky floors, rattling pipes)

Bedding and Mattress Selection: The Foundation of Comfort

The right mattress and bedding can make a significant difference in sleep quality. A supportive mattress that aligns your spine and relieves pressure points is essential for preventing discomfort and promoting restful sleep. Similarly, breathable bedding materials can help regulate temperature and wick away moisture.

How often should you replace your mattress? While individual needs vary, most experts recommend replacing mattresses every 7-10 years. Signs that it might be time for a new mattress include visible sagging, noticeable lumps or indentations, and waking up with aches and pains.

Considerations for choosing sleep-promoting bedding:

• Select a mattress that suits your preferred sleep position and body type
• Choose pillows that provide proper neck support
• Opt for breathable, natural fibers like cotton or bamboo for sheets and blankets
• Consider temperature-regulating materials like moisture-wicking fabrics or phase-change materials

Air Quality: Breathing Easy for Better Sleep

The air quality in your bedroom can have a significant impact on sleep quality and overall health. Poor air quality can exacerbate allergies, asthma, and other respiratory issues, making it harder to breathe comfortably and sleep soundly.

How can you improve bedroom air quality? Regular cleaning, using air purifiers, and ensuring proper ventilation are key strategies. Additionally, incorporating air-purifying plants or using natural, non-toxic cleaning products can help maintain a healthier sleep environment.

Tips for enhancing bedroom air quality:

1. Use a HEPA air purifier to remove allergens and pollutants
2. Open windows regularly to allow fresh air circulation
3. Vacuum and dust frequently, including under the bed
4. Wash bedding weekly in hot water to reduce dust mites
5. Consider using hypoallergenic mattress and pillow covers

Creating a Relaxing Atmosphere: Beyond the Basics

While temperature, light, and noise are fundamental aspects of a sleep-friendly environment, other factors can contribute to a more relaxing atmosphere. The overall ambiance of your bedroom can play a role in preparing your mind and body for rest.

Can bedroom decor affect sleep quality? While personal preferences vary, research suggests that a clutter-free, calming environment can promote better sleep. Soft, muted colors, minimal distractions, and pleasant scents can all contribute to a more restful atmosphere.

Elements to consider for a sleep-promoting bedroom:

• Choose calming, neutral colors for walls and bedding
• Minimize clutter and remove work-related items from the bedroom
• Incorporate relaxing scents like lavender through essential oils or sachets
• Use soft, dimmable lighting options for a soothing pre-sleep routine
• Consider blackout curtains or shades that also dampen external noise

By paying attention to these various elements of your sleep environment, you can create a sanctuary that promotes restful, restorative sleep. Remember that individual preferences may vary, so it’s important to experiment and find what works best for you. With some thoughtful adjustments, you can transform your bedroom into an optimal space for quality rest, supporting your overall health and well-being.

Technology and Sleep: Finding the Right Balance

In our increasingly connected world, technology often finds its way into the bedroom. However, the presence of electronic devices can have significant impacts on sleep quality. The blue light emitted by screens can suppress melatonin production, making it harder to fall asleep. Additionally, the constant connectivity can lead to mental stimulation and anxiety that interferes with relaxation.

Should all technology be banned from the bedroom? While a completely tech-free bedroom is ideal for many, it may not be practical for everyone. The key is to establish boundaries and use technology mindfully in ways that don’t interfere with sleep.

Strategies for managing technology in the sleep environment:

1. Establish a “digital curfew” at least an hour before bedtime
2. Use blue light filtering apps or glasses if late-night screen use is unavoidable
3. Keep phones and tablets out of arm’s reach to reduce the temptation to check them
4. Consider using analog alternatives for bedroom functions (e.g., traditional alarm clock instead of phone alarm)
5. If you use your phone as an alarm, put it in “Do Not Disturb” mode overnight

Personalizing Your Sleep Environment

While there are general guidelines for creating an optimal sleep environment, it’s important to remember that individual needs and preferences can vary. What works perfectly for one person might not be ideal for another. Personalizing your sleep environment involves paying attention to your own comfort and sleep patterns.

How can you determine what works best for your sleep environment? Keeping a sleep diary can be an effective way to track how different environmental factors affect your sleep quality. Note things like room temperature, bedding choices, and pre-sleep routines, along with how well you slept each night. Over time, patterns may emerge that can guide you in optimizing your personal sleep sanctuary.

Factors to consider when personalizing your sleep environment:

• Personal temperature preferences (some people naturally run hot or cold)
• Sensitivity to light and noise
• Allergies or sensitivities to certain materials or scents
• Preferred sleeping position and corresponding mattress firmness
• Work schedule (e.g., night shift workers may need more robust light-blocking solutions)

Creating an optimal sleep environment is a crucial aspect of sleep hygiene that is often overlooked. By paying attention to factors like temperature, humidity, light, noise, bedding, air quality, and overall atmosphere, you can significantly improve your chances of getting restful, restorative sleep. Remember that sleep needs can change over time, so it’s worthwhile to periodically reassess and adjust your sleep environment. With some thoughtful modifications, you can transform your bedroom into a true sleep sanctuary, supporting better health and well-being through improved sleep quality.

Sleep Environment: Temperature, Humidity, Light, & Noise

Sleep is important for almost every part of the body, from the brain to the immune system, yet nearly half of the U.S. population has trouble sleeping. In fact, over one third of adults aren’t getting the recommended amount of sleep each night.

One potential barrier to a good night’s sleep is your sleep environment. Sleep environment refers to your bedroom and other nighttime surroundings. Your sleep environment includes important qualities, like the temperature as well as levels of humidity, light, and noise. 

Having the right sleep environment can mean the difference between a night of restful, restorative sleep or one filled with uncomfortable tossing and turning.

THE SLEEP DOCTOR’S

Top 5 Tips for Sleep Environments

• 1
  Set your room temperature for around 65 to 68 degrees.
• 2
  Consider blackout curtains or shades to help keep your bedroom dark.
• 3
  Try ear plugs or a white noise machine to mask disruptive noises.
• 4
  Pick the right pillow and bedding materials that promote good airflow.
• 5
  Find a comfortable mattress that provides you with the best support and cushioning.

The right sleep environment can mean the difference between a night of restful sleep or one filled with tossing and turning.

Learn More

Elements of a Relaxing Sleep Environment

The best sleep environment is an area that’s cool, quiet, and dark with a comfortable space to lie down. Whether that’s in your bedroom, a hotel, or even a friend’s couch, optimizing the environment for sleep can help you get a better night’s rest.

Best Temperature for Sleep

For most people, the best temperature for sleep is approximately 65 to 68 degrees Fahrenheit. Bedroom temperature can have a major impact on your sleep. That’s why you may find it harder to sleep in a cold room or during the hot summer months when heat waves cause higher nighttime temperatures.

One link between temperature and sleep comes from the body’s circadian rhythms. Circadian rhythms help control daily cycles in the body. In response to environmental signals like sunlight, circadian rhythms regulate a wide range of biological functions, including sleep and wake times, metabolism, and body temperature.

Core body temperature is usually around 98.6 degrees Fahrenheit but fluctuates slightly throughout the day. When the sun goes down and darkness sets in, your body’s temperature starts to fall and your body begins to release more sleep hormones like melatonin. Core body temperature continues to drop as you sleep, reaching a low point sometime in the early hours of the morning.

This nightly drop in body temperature represents an important signal that tells your body it’s time for sleep. But if the sleep environment is too hot or too cold, you may have a harder time falling asleep and staying asleep.

Humidity and Sleep

High humidity can also have a negative impact on sleep, especially when combined with higher temperatures. For general comfort, most health experts recommend keeping indoor relative humidity levels somewhere between 30% and 50%.

Relative humidity refers to how much moisture is in the air relative to the temperature. High levels of relative humidity can make the air feel hotter than the reading on the thermometer might suggest. For example, high humidity can make 85 degrees Fahrenheit feel more like 95 degrees Fahrenheit.

When there’s a lot of moisture in the air, sweat evaporates more slowly. As a result, your body has a harder time cooling itself down. This interferes with the normal nightly drop in core body temperature that helps to promote sleep. During the hotter summer months, using air conditioning to cool the bedroom can help keep indoor humidity at a comfortable level.

Low humidity levels can occur during the colder winter months, in dry climates, and when using a heater. This lack of moisture in the air may also lead to uncomfortable symptoms like dry itchy skin and eyes. In areas where the humidity is very low, a humidifier can help add moisture back into the air.

How Noise Affects Sleep

Anyone who has been jolted awake by a sudden, loud sound understands the disrupting effect noise can have on sleep. The scientific research aligns, indicating that too much noise puts a damper on quality rest.

Boisterous neighbors, family members, and pets, a snoring partner, smartphone notifications, and street noise all pose challenges to keeping the bedroom quiet. Whatever the source, the effect of loud noise breaching the bedroom is typically the same. People exposed to noise at night tend to have lower quality sleep.

When a person sleeps, they cycle through three stages of non-rapid eye movement (non-REM) sleep and one stage of rapid eye movement (REM) sleep. The body and brain cycle through these stages multiple times throughout the night. Stage 3 of non-REM is associated with the deep sleep needed to feel fully rejuvenated.

Exposure to noise changes this normal pattern of sleep. People exposed to even low levels of noise experience more frequent sleep interruptions and spend less time in REM and stage 3 sleep. As a result, they’re less likely to feel well rested and recuperated in the morning.

The Impact of Light on Sleep

It’s no coincidence that you tend to feel alert after the sun rises and sleepy after the sun goes down. That’s because your body’s circadian rhythms try to synchronize to changes in levels of light to help control when you wake up and when you go to sleep.

Getting plenty of natural light in the morning can be a powerful tool to help you stay energized during the day and fall asleep at night. Bright light from the sun is especially effective.

However, in modern life, light exposure doesn’t usually end when the sun goes down. Indoor and outdoor lighting as well as TV, computer, and smartphone screens can keep you bathed in light right up until or after your usual bedtime.

Your body is most sensitive to bright light an hour after waking up, two hours before bedtime, and throughout the night. As a result, exposure to artificial light in the late evening can make it harder to fall asleep. This is especially true for devices that emit blue light, a wavelength that mimics the effect of sunlight.

Researchers are still working to understand exactly how different types and levels of light impact sleep. But health experts agree that a dark room is best for sleep. It’s also a good idea to dim your lights and avoid screen time at least 30 minutes to an hour before bed.

Shop the Best Mattresses of 2023

Tips to Improve Your Sleep Environment

There are several simple changes you can make to help transform your bedroom into the ultimate space for relaxing sleep.

• Keep the temperature just right: The best temperature for sleep is around 65 to 68 degrees Fahrenheit. Keep an eye on your thermostat and make sure your bedroom isn’t too hot or too cold to sleep comfortably. Remember, everyone has different comfort preferences, so figure out what works best for you.
• Consider blackout curtains: Keeping your bedroom dark can be hard for people who sleep during the day or whose bedroom is exposed to street lights or other light pollution. Installing light blocking shades or curtains can help to keep your bedroom dark.
• Try a white noise machine: White noise machines can help mask disruptive background noise. You can also use a fan or white noise app on your smartphone for a similar effect. Pink or brown noise are other types of sounds you can try.
• Experiment with eye masks and earplugs: An eye mask and a pair of ear plugs are simple, cost-effective options for controlling your exposure to light and sound during sleep.  
• Change your smartphone settings: Phone notifications buzzing and beeping throughout the night can detract from a good sleep environment. Many phones have a ‘do not disturb’ option for nighttime hours. You can customize this setting to turn off all non-essential alerts while still allowing emergency calls to come through.
• Use blue light blocking glasses: TV, computer, and smartphone screens emit blue light that can disrupt your body’s circadian rhythm and make it harder to fall asleep. If you can’t avoid using a screen right before bed, try using blue light-blocking glasses that help prevent the blue light from reaching your eyes.

When putting together the ideal sleep environment, it’s not just about optimizing temperature, humidity, noise, and light. Having the right mattress, pillows, and bedding can also help you feel relaxed and ready for a good night’s rest.

• Find a better mattress: When searching for the best mattress, you may focus most of your attention on support and cushioning. But a mattress can also play an important role in regulating your body temperature during sleep. If you sleep hot, look for a mattress that promotes good airflow around the body and doesn’t retain too much body heat.
• Pick an appropriate pillow: Choosing the right pillow that meets your needs is another important part of creating a relaxing sleep environment. Look for a model that provides the right amount of loft and support to suit your sleep style.
• Choose the right bedding: Good bedding is key for helping you feel comfortable and regulating your body temperature as you sleep. Choose sheets with the right fabric and weave to suit the season and climate as well as your personal comfort preferences.
• Replace when needed: Bedding, mattresses, and pillows don’t last forever. After many years of use, a mattress starts to break down and may develop an indentation where you usually sleep. Likewise, pillows eventually lose their loft and can gather dust. Consider replacing your mattress, bedding, and pillows when they no longer provide a comfortable sleep surface.

References

1. Accessed on October 17, 2022. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep
2. Accessed on October 17, 2022. https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep
3. Accessed on October 17, 2022. https://pubmed.ncbi.nlm.nih.gov/29073398/
4. Accessed on October 17, 2022. https://pubmed.ncbi.nlm.nih.gov/26890214/
5. Accessed on October 17, 2022. https://www.cdc.gov/niosh/work-hour-training-for-nurses/default.html 
6. Accessed on October 17, 2022. https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/
7. Accessed on October 17, 2022. https://pubmed.ncbi.nlm.nih.gov/22738673/
8. Accessed on October 17, 2022. https://pubmed.ncbi.nlm.nih.gov/36073025/ 
9. Accessed on October 17, 2022. https://www.ncbi.nlm.nih.gov/books/NBK331/
10. Accessed on October 17, 2022. https://www.weather.gov/arx/heat_index
11. Accessed on October 17, 2022. https://www.cdc.gov/nceh/features/extremeheat/index.html
12. Accessed on October 17, 2022. https://www.weather.gov/lmk/humidity
13. Accessed on October 17, 2022. https://www.epa.gov/iaq-schools/moisture-control-part-indoor-air-quality-design-tools-schools
14. Accessed on October 17, 2022. https://pubmed.ncbi.nlm.nih.gov/14646307/
15. Accessed on October 17, 2022. https://pubmed.ncbi.nlm.nih.gov/26483931/
16. Accessed on October 17, 2022. https://www.uptodate.com/contents/insufficient-sleep-evaluation-and-management

About The Author

Alison is a health writer with ample experience reading and interpreting academic, peer-reviewed research. Based in San Diego, she is published in the journal PLOS Genetics and the Journal of Biological Chemistry and has been a copywriter for SmartBug media. With a master’s degree in biochemistry from the University of California, Davis, she has nearly a decade of academic research experience in life sciences. She enjoys helping people cut through the noise to understand the bigger picture about sleep and health. Alison likes to stay active with rock climbing, hiking, and walking her dog.

• Position: Stomach sleeper
• Temperature: Neutral Sleeper
• Chronotype: Bear

What is the Ideal Sleep Environment and Conditions for Quality Sleep?

Disclaimer – Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment… Read More Here.

The connection between sleep environment and quality of sleep is closely related. To get a good night’s sleep, you need to be in an environment conducive to sleep, which means having the right conditions and creating an environment that is dark, quiet, and cool.

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Bedroom Elements That Affect Sleep Quality

How to Design the Ideal Bedroom for Sleep

Research shows that optimizing everything from wall color to room temperature in your sleep environment can have a big effect on your sleep quality by helping you fall asleep faster and stay asleep until the morning.
So, what is the optimal sleep environment for quality sleep then? Read on as we cover every element of the ideal bedroom environment.

NavigationBedroom Elements That Affect Sleep Quality

How to Design the Ideal Bedroom for Sleep

Bedroom Elements That Affect Sleep Quality

Science shows us that a bad sleep environment can result in sleep deprivation and sleep disorders¹, which can ultimately lead to health complications like obesity, diabetes, hypertension, stroke, and mortality. The environmental conditions that affect the quality of sleep include:

1. Sleeping temperature
2. Noise
3. Lights
4. Mattress and bedding quality
5. Wall and furniture colors
6. Clutter in the room
7. Scents in the bedroom
8. Air quality
9. Electronics

1. The ideal sleeping temperature

The temperature of the sleeping area can affect your quality of sleep. A bedroom that is too hot or cold will not allow you to fall asleep, stay asleep, and wake up feeling refreshed.

Adjust your heating or cooling to find a temperature that works best for you. The best temperature for sleep is between 60-67 degrees Fahrenheit (15.6-19 degrees Celsius). If you don’t have air conditioning, you can leave the window open to allow the fresh air to cool the sleeping area.

The negative effects of having the wrong temperature include struggling to fall and stay asleep. Temperatures that are too high or too low will allow you to fall asleep faster but tend to hinder a deeper, more restorative sleep. This means you may find yourself waking up several times during the night.

2. Noise in the bedroom

The noise in the bedroom can make it difficult to fall asleep. A combination of noises that are too loud will make it difficult for you to fall and stay asleep.

Although some people sleep better in a noisy environment, sleep and sound don’t go well together. An ideal sleeping environment doesn’t have any noise at all. Noise in the sleeping area can come from the outdoors, the street, your neighbors, or even inside the house. You should consider whether there is any noise that’s affecting your quality of sleep and find an appropriate solution.

Noise can be manageable by using earplugs or setting up a white noise machine. If it’s possible, you may even consider changing the location of your bedroom if that will help to minimize noise.

3. Lights in the sleep environment

An ideal sleeping area should have no lights because it will make it difficult to fall asleep. Even if you fall asleep with the lights on, the effects of lights on sleep quality will have you wake up during the night or in the morning, feeling tired and in a bad mood.

The reason you should avoid lights is related to the circadian rhythm, your body’s internal 24-hour clock that manages sleep and wakefulness, and the circadian rhythm’s biggest influence is light. When it’s light out, this tells the body it’s time to be awake and alert. Conversely, darkness tells your body it’s time for sleep, so if your bedroom is as dark as possible, this will help foster sleep.

People afraid of the dark can choose dim light specially designed to not disrupt their sleep. Using a warm-red light bulb for a nightlight can help you reduce your fear of dark rooms while still creating a good sleep environment. You can use blackout shades or curtains to make the sleeping environment dark, especially if your neighborhood is well-lit during the night.

4. Mattress and bedding quality

The ideal sleep environment requires good bedding and a quality mattress because it can make it easier to fall asleep at night. You may struggle to find a comfortable position if the mattress is too soft or firm for your weight and preferred sleeping positions. The quality of the mattress should be consistent with your weight, or the mattress will be uncomfortable. Depending on what you find the most comfortable, you can choose between memory foam, latex, or spring mattresses. It’s important to consider your sleeping position when choosing the right mattress because what works for side sleepers may not be the best for people sleeping on their backs.

You’ll also need to consider the type of sheets and pillows you sleep on since you can utilize these items as well to foster better sleep. Some people run hot at night and can benefit from cooling sheets while others may prefer extra-soft sheets to help them feel more relaxed and cozy.

When it comes to pillows, you need to consider qualities like support and loft and how these correlate to your preferred sleep position. Say, for instance, you’re a stomach sleeper. Rather than having a higher pillow that can put your neck and head at an awkward angle, you’re better off with a flat pillow. Conversely, side and back sleepers are better suited to medium or higher-loft pillows.

5. Colors in the bedroom

An ideal bedroom environment should have calming colors to reduce the stress that can prevent you from falling asleep. According to science², blue helps lower blood pressure while green promotes calmness. While you may love the idea of covering your bedroom walls in red paint, this color is known to trigger the body’s flight-or-fight response and stimulate the mind, which makes it more difficult to fall asleep.

Additionally, many design experts point to earth tones and neutral palettes³ as great bedroom colors because they, too, promote relaxation. These include colors such as white, cream, gray, brown, and black.

6. Clutter in the bedroom

Clutter in the environment will make it difficult for you to sleep. It’s best to remove all the clutter from your bedroom because it can cause stress and anxiety⁴ that disrupt your sleep. Clutter can consist of clothes, toys, books, or personal items. Not only will clutter make it difficult for you to fall asleep at night, but it can also increase stress in your life. Too much clutter can make you nervous once you wake up, causing you to dread spending time in your bedroom. You should only keep the things you use daily in your bedroom and remove everything that can cause stress.

Think about what items don’t belong in the bedroom. The only things that should be on your nightstand are the items you use before bed, such as a book or alarm clock. The rest you can store somewhere else to create a calm and relaxing sleeping environment. Try to find a place for every item so that the environment in your bedroom is more suitable for sleeping.

7. Scents in the bedroom

The right scent can help you fall asleep faster, but a bad smell can keep you up. Bad smells can make it difficult to fall asleep, so it’s important to know how scents can affect sleep. Citrus scents and heavy perfumes can irritate you and keep you up without you even realizing it. Some scents may even give you a headache or make you nauseous if you spend too much time in the room. A bad smell in the room can wake you up at some point during the night.

The best smell for sleeping is lavender because it has calming effects⁵ that help you sleep. The scent of lavender reduces your stress hormones, helping you calm down and relax before bedtime. You can buy an essential oil diffuser or place dried lavender in the room to create a calming and soothing sleeping environment. Chamomile and peppermint oils are good choices if you don’t have lavender. Both can help you relax and sleep better.

8. Air quality of the sleep environment

The air quality of the sleeping area can help you sleep better or prevent you from sleeping at all. Bad air quality can make it difficult to sleep at night. It can make it difficult for you to breathe, resulting in headaches, nausea, coughing, and sneezing.

Things that affect the sleeping area’s air quality are bedroom cleanliness and outside air quality. The cleanliness of your room is important because dust and other particles in the air can irritate you when trying to fall asleep. The quality of the air outside is crucial if you leave the window open while sleeping. If it’s bad, it can result in dust and smoke entering from the outside.

The best thing you can do for better sleep conditions in your bedroom is clean it regularly. Vacuum any dust in the room and remove loose dirt by using a damp cloth to wipe down objects in the room. You should replace or wash your bedding weekly or every two weeks. Ventilate the room regularly to allow fresh air in, control the humidity, and change your AC filter regularly.

9. Electronics in the Sleeping Environment

You should keep electronics in the sleeping environment to a minimum if you want better sleep. All electronics should be off at least one hour before bedtime. TV, computers, cell phones, and even alarm clocks can all interfere with your sleep by giving off light that keeps you up. Light from these devices simulates sunlight, which keeps you up at night by indicating to your brain that it is daytime. If you need an alarm clock in your bedroom, choose an old-school one that doesn’t emit any light. All electronics can affect sleep quality and will disturb your sleep if you use them in the room before bedtime.

How to Design the Ideal Bedroom Environment for Sleep

Improving your sleep environment is easy. Follow these steps to create the perfect bedroom for sleep:

• Remove all work items from the bedroom. If you are limited in space and need to work in your bedroom, use a room divider to keep your workspace separate from where your bed is.
• Choose walls and furniture that come in blue, green, neutral, or earth tones.
• If you want to use a nightlight, choose one with a red hue.
• Use blackout curtains to keep out light from outside or wear a sleep mask.
• Reduce noise pollution, either by using a white noise machine or earplugs.
• Remove clutter to prevent additional stress.
• Regularly clean your bedroom to prevent dust from accumulating.
• Keep electronics away, including cell phones, laptops, and tablets. Notifications and blue light from these devices can keep you alert.
• Have a comfortable mattress.
• Invest in comfortable pillows and sheets.
• Set your bedroom thermostat between 60 and 67 degrees Fahrenheit.
• Use a diffuser with a lavender scent.

Last Word of Advice

There are many elements you have to consider when creating a bedroom environment that’s ideal for sleep. From the color of the wall and the temperature of the room to the mattress you use and more, incorporating the tips we’ve covered in this article could help you achieve more restful sleep.

A final tip to remember, though, is that you don’t have to do everything all at once. Rather, you can take it one step at a time. For example, if you’re not ready to invest in a new mattress or blackout curtains, you can start by removing any work products, cleaning your bedroom, and keeping the room cool at night.

References

1. Johnson PhD, Dayna A., Billings MD, Martha E., Hale PhD, Lauren. “Environmental Determinants of Insufficient Sleep and Sleep Disorders: Implications for Population Health”. Current Epidemiology Reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033330/. 2018.
2. Kurt, Sevinc., Osueke, Kelechi Kingsley. “The Effects of Color on the Moods of College Students”. SAGE Journals. https://journals.sagepub.com/doi/full/10.1177/2158244014525423. 2014.
3. Bennett, Jessica. “16 Neutral Bedroom Color Concepts for a Restful Retreat”. Better Homes & Gardens. https://www.bhg.com/rooms/bedroom/color-scheme/neutral-colored-bedrooms/#:~:text=Bedrooms%20are%20intended%20for%20relaxing,to%20achieve%20a%20restful%20look. 2022.
4. Saxbe, Darby E., Repetti, Rena. “No Place Like Home: Home Tours Correlate With Daily Patterns of Mood and Cortisol”. SAGE Journals. https://journals.sagepub.com/doi/abs/10.1177/0146167209352864. 2009.
5. “The smell of lavender is relaxing, science confirms”. Frontiers. https://www.sciencedaily.com/releases/2018/10/181023085648.htm. 2018.

Jill Zwarensteyn

Editor

Jill Zwarensteyn is the editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Based in Los Angeles, she is an experienced writer and journalist who enjoys spending her free time at the beach, hiking, reading, or exploring new places around town.

She’s also an avid traveler who has a personal goal of being able to successfully sleep on an airplane someday.

Sleep phases: what they are, what they affect and how to get enough sleep

. Doctors say

Updated on September 12, 2022, 14:44

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Human sleep is cyclical and consists of phases. Each of them is responsible for certain functions – from the development of cognitive skills to general health. When the body has gone through all the phases in a dream, in the morning we feel cheerfulness and a surge of strength. Lack or disturbance of sleep, on the contrary, worsens well-being, affects memory and the ability to think clearly, and chronic sleep deprivation is fraught with serious neurological disorders. We understand what sleep hygiene is and in which phase it is better to wake up in order to feel good.

Contents

1. What is the sleep phase
2. What are the
3. How to get enough sleep: the rules
4. How to control

What is sleep phase

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In sleep, a person restores the balance between the neuronal centers of the brain

The sleep phase is one of the stages in the sleep cycle, characterized by a certain activity of brain neurons, changes in muscle tone and eye movements. During the night, a person sequentially goes through two phases – fast (REM) and slow (NREM), which, in turn, consists of three stages. Phases and stages follow each other, forming a cycle of up to about 110 minutes each.

The sequence of these stages in healthy people is the same, but their quality and duration vary. This is due to many factors: age, gender, bad habits, stress levels, medications and diseases, including provoking frequent awakenings – sleep apnea or restless leg syndrome (RLS).

Vladislav SinitsynPhD, neurologist “SM-Clinic” in Ivanovo

“The physiology of sleep is not fully understood. It is a dynamic process that affects almost every system in the body, from the brain to metabolism and immunity. Among the main mechanisms that determine sleep, the following are distinguished.

• Circadian rhythms. This is just one of the varieties of biorhythms that, in the context of sleep, determine the mode of wakefulness and night rest. The periods of the circadian rhythm can vary significantly from person to person. Some go to bed early and get enough sleep early in the morning, others go late and cannot get up early. Correction of the biological clock is carried out in the suprachiasmatic nucleus (SCN) of the anterior lobe of the hypothalamus, which is located above the optic chiasm of the brain. For example, some people with CCN damage sleep erratically during the day because they cannot match their circadian rhythms to the light-dark cycle [1].
• ** Melatonin ** – sleep hormone. Its concentration gradually increases with the onset of twilight, reaching a maximum by four or five in the morning. Then its level slowly decreases, and the person wakes up. Even dim lighting at first glance can delay the synthesis of melatonin and thus disrupt sleep.
• Autonomic nervous system (ANS). When the sympathetic component of the ANS predominates, the metabolism is accelerated, falling asleep is difficult, and sleep is disturbed. The parasympathetic nervous system helps the body prepare for rest. In different people with different types of higher nervous activity, the ANS works differently.

With age, sleep performance changes: its duration decreases, it becomes fragmented, and the slow phase is reduced. Thus, the sleep characteristic changes even if there are no health problems.

Daytime sleep at any age is not equivalent to nighttime sleep. Melatonin is produced only at night, during the day our body has a higher temperature, which also affects sleep. In addition, it can exacerbate health problems, as the body does not fully implement the recovery program.

What are the phases of sleep

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Phases and stages of sleep alternate in a certain sequence

First comes the slow phase, followed by a shorter period of the fast phase. Then everything is repeated, a total of four to six times a night. The slow phase consists of three stages, which are replaced in turn, and one of them, the second, is repeated twice. A typical sequence of stages and phases looks like this: N1, N2, N3, N2, REM [2].

Stages of non-REM sleep

• N1 – the shortest period of falling asleep, which lasts from one to five minutes. The body is not yet completely relaxed, while the heartbeat and breathing begin to slow down. It’s easy to wake someone up.
• N2 – a person spends almost half of his sleep in it. It is characterized by a slowing of breathing, a decrease in body temperature and a complete cessation of eye movements. At this stage, the brain is most actively processing memories, translating them into long-term memory. This is how we remember what we have learned.
• N3 – during this period, the main rest and recovery of the body occurs, including the strengthening of immunity and other functions [3]. Stage N3 is the stage of deep sleep, so waking up a person going through this phase is the most difficult.

Vladislav Sinitsin:

“If you interrupt your sleep in the slow phase, then, in addition to worsening your general well-being, your concentration will be disturbed, irritability will appear, and your working capacity will decrease. ”

REM sleep

The first time it occurs not earlier than an hour and a half after the person fell asleep. With each new cycle, its duration increases. In total, REM sleep takes up 25-30% of the time. It is in the fast phase that a person sees dreams and develops key cognitive skills, such as learning or creativity [4]. On the advice of experts, it is impossible to artificially shorten the fast phase, since the body is preparing for awakening and vigorous activity, the connection between consciousness and physiological processes in the brain is turned on.

How to get enough sleep by sleep phases: rules

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Changing the basic characteristics of sleep phases can affect thinking, mood and overall health

We cannot fully control our sleep cycles, but there are steps we can take to improve the quality of our sleep. Sleep Hygiene is a set of simple rules that will help you fall asleep and sleep better.

Lada OleksenkoExpert of the Children-Butterflies Foundation, psychiatrist, State Budgetary Healthcare Institution of the Moscow Region “LCCH”

“The following recommendations should be followed.

• Melatonin, which is produced only in complete darkness, is responsible for the quality of sleep. There should not be any light sources in the bedroom – a night lamp, light from a lantern in the window, a TV turned on, etc.
• The body prepares for sleep gradually, so in the evening you need to reduce physical activity and limit the use of gadgets to calm the nervous system.
• It is desirable to go to bed and get up at the same time, even on weekends and holidays. This is the key to healthy sleep in accordance with biological rhythms.
• Ventilate the room. The optimum temperature in the room is +18 °C.
• It makes sense to abstain from alcohol and smoking before going to bed. The latter, according to doctors, is a sure way to insomnia. Caffeine also impairs falling asleep and interferes with deep sleep.
• Look after the bed. Use comfortable mattress, blanket, pillows and bedding. Change them regularly, avoid synthetic materials. ”

How to control sleep phases

Vladislav Sinitsyn:

“Today, there are technologies that help determine what phase of sleep a person is in, as well as identify its quality. For this, an electroencephalogram (EEG) is used, which shows the difference in brain activity. In addition, in order to sleep correctly in phases, you can use the options of various sleep calculators and specialized mobile applications. But in them, as a rule, the average rate and duration are calculated: 70% – slow sleep, 30% – fast. It is impossible to increase one phase of sleep at the expense of another. But, following the general rules, you can prolong slow sleep.

Lada Oleksenko:

“To feel alert and rested, you need to wake up in the fast phase. The reliability of various gadgets that calculate the wake-up time is no more than 80%. You can do it yourself. For example, during the week go to bed at the same time, and get up at different times. So, by your own feelings, you can understand in which of the phases you woke up. After that, you can calculate how many minutes you have in one cycle and how many of them you pass per night.

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10 ways to create the perfect sleeping environment

We all know how important it is to get a good night’s sleep, and many of us are taking steps to help us do just that. Whether it’s meditation, a cup of chamomile tea, or a warm shower, we all have something.

However, for some of us, despite our best efforts, getting healthy sleep can still seem like an uphill battle. So, how else can we fall into a restful sleep? One way is to create the perfect sleeping environment.

Your bedroom environment is said to be key when it comes to getting a good night’s keep, and this includes factors such as temperature, lighting and outside noise. So what can you do to ensure the best quality of your sleep?

Read on for 10 ways to create the perfect sleep environment!

Relaxing sleep light

Lighting can affect our ability to get a good night’s sleep, so it’s important to consider this.

Artificial light can interfere with our sleep patterns because it disrupts the body’s circadian rhythm, i.e. the sleep/wake cycle. A dark environment is important for maintaining healthy sleep, as it results in the production of melatonin, or the “sleep hormone,” which lets your body know it’s time to sleep, allowing you to relax and fall asleep.

Use blackout lampshades for any artificial lighting in your room, and if you’re a victim of street lighting outside your bedroom window, you might want to consider getting blackout blinds or blackout curtains to keep your room as dark as possible.

If all else fails, an eye mask can be just as effective.

Ideal sleep temperature

We’ve all experienced the hot summer months tossing and turning because it’s too hot to sleep, so it’s no surprise that body and bedroom temperatures can have a significant impact on the quality of our sleep.

In fact, scientists have found in research that the temperature in the bedroom has a greater impact on the quality of sleep than outside noise!

It is clear that a comfortable body temperature is the key to good sleep, so what can be done about it? We’re all different when it comes to what’s comfortable for us, so it’s worth checking out different room temperatures, duvet thicknesses, and even nightwear to see what suits you best.

Leave the windows open when it’s hot, or use an electric blanket during the colder months, for example, to get the ideal temperature for sleeping.

Choose colors carefully

Believe it or not, your bedroom’s color scheme can actually help you get restful sleep. A study by Travelodge found that bedroom color can affect the quality and quantity of sleep.

So, what is the best color for a bedroom? According to the same survey, blue rooms have been found to promote better sleep, with 58% of Britons reporting that they regularly wake up feeling happy. This may be due to the basic fact that blue is considered a soothing, soothing color that can promote relaxation.

If blue isn’t your color, opt for soft, pastel colors on the walls to create a relaxing atmosphere. Colors like moss green, pale yellow and silver are also good for sleeping. Colors to avoid include bright reds and purples, which can cause a stimulating effect.

Cleanliness is the key to good sleep!

It can be easy to use your bedroom as storage space, but a cluttered room can be the difference between a good night’s sleep and a bad one.

If your room is dirty and cluttered, it can lead to increased anxiety and poor sleep.

Nobody wants mountains of clutter to be the last thing they see before going to bed and the first thing they see when they wake up, so try to clean your bedroom regularly. If you’re struggling to clean up the mess, a storage bed can be the answer, providing a neat and tidy way to store extra linens or shoes.

Our essential gadgets

We are constantly glued to screens these days. However, the blue light emitted by smartphones, laptops, tablets and digital alarm clocks can have a negative effect on our sleep.

Making sure you hang up and close your laptop an hour or two before bed is a good start when you need a good night’s sleep, but you can take it a step further in your bedroom setting.

After all, your bedroom should just be for sleeping, so make sure you don’t use it as a workspace as you’ll be more likely to associate it with work than sleep.

Sleep fragrances

Filling your bedroom with soothing, soothing scents can do wonders for creating that perfect sleeping environment.

Invest in some essential oils, such as lavender or sage, to diffuse or put on your pillowcase before handing in.

Or choose scented candles with these oils and light them a few hours before bedtime.

If you’re not into fancy smells, even a simple thing like opening a window an hour or two before bedtime will circulate fresh air.

Soothing sounds

Some people find that white noise can help them fall asleep, others prefer relaxing music. Whatever it does for you, sounds that make you feel calm and relaxed can be quietly introduced a few hours before bedtime.

On the other hand, stressful noises such as traffic or voices can prevent you from switching off. If you live near a busy street, it might be worth investing in ear plugs!

Avoid allergens

There’s nothing worse than a sneeze that keeps you awake when you’re trying to sleep. That’s why it’s important to keep your sleeping area not only tidy, but also clean.

Vacuum floors and dusty surfaces regularly to get rid of dust particles, pet hair, and anything that can cause allergies, and make sure you change your allergy-proof sheets regularly in your room.