There has been a common school of thought, which has developed over the last few years, that suggests sleep is not only essential for us but it also provides a number of other health benefits such as retaining information more easily and having more energy. The reason for this is perhaps the growth in the abundance of readily available sleep information on sleep medicine and sleep hygiene.
However, a concept that is often overlooked, which has only grown in importance over the last few years, is the concept of creating a more sleep friendly environment. Indeed, in the pursuit for a quality night’s sleep, the things around you could affect both the quality and length.
Almost a third of your life will be spent asleep and this is why it is crucial to assess the physical space where you fall to sleep. However, it can be difficult to know exactly where to start! Ultimately, people will react differently to their environment and as such what makes them fall to sleep more easily. Having said this, there are some things which will help the majority of individuals fall asleep but exactly what are these methods?
A silent night:
Unless you’re one of those people that can sleep just about anywhere, regardless of noise, then it is a given that your surroundings need to be quiet. This is particularly important as noise pollution is on the rise. Not only this, but your brain is also constantly listening for familiar noises and this could be one of the reasons that many awake after thinking their name has been called.
Therefore, if you have difficulty in getting to sleep due to excessive noise, then trying to reduce the level of noise is an important first step. If noise is unavoidable then you might want to consider wearing ear plugs. The important thing is to try different solutions for reducing noise pollution and see what works best for you.
You are able to draw parallels with the state of your bedroom and the state of your mind. Whilst not actually scientifically proven, there have been many studies which associates a tidy bedroom with a better night’s sleep. A possible reason for this is that having a tidy room helps to make us more relaxed and this is the perfect state for a peaceful slumber. Put simply, if a tidy bedroom gives you greater peace of mind then you’re likely to worry less when it comes to falling asleep.
Simple techniques such as making your bed every morning, regularly washing and changing the sheets, dusting and hoovering your room weekly, as well as ensuring that all clothes are folded and put away will work to give you greater peace of mind. The truth is that a clean room has a decidedly calming effect, helping peaceful sleep last longer.
Your body temperature plays a vital role in your ability to fall asleep. For instance, have you ever noticed that if it is really stuffy then you’re likely to spend time warming up before even thinking about getting to sleep? Similarly, if it is too warm then you’re likely to get agitated and find it difficult to keep asleep.
If you are really struggling with either being too hot or cold when trying to get to sleep then you’re able to find mattresses that can adjust your body temperature. This unique sleeping technology is able to provide a more balanced, natural sleeping regime.
Enter the Darkness:
Before the advent of smartphones and alarm clocks, have you ever wondered how people knew exactly when to fall asleep and to wake again? The answer lies in the dark light cycle that we have evolved from, where when the sun begins to set, our eyes are sensitive to the light and signals are sent to the brain prompting us to sleep.
In addition, when it begins to get darker, the body releases the hormone melatonin which serves to prepare you for sleep. Similarly, ensures the body releases cortisol, the hormone responsible for waking you up. This is why it is more beneficial to sleep in a darker room as it promotes a better night’s sleep.
It is the unfortunate reality that in our modern world it is now lighter than ever before and especially in the bedroom. For example, many of us will sport a bed side light, alarm clocks, phones, tablets and TV’s in our place of sleep which all contribute to emitting small amounts of light. Therefore, it is particularly important to rid you bedroom of any light. To do this, you could consider installing black out blinds and turning all electronic devices off.
Make your bed comfortable:
Although, here at HSL we are known as being the chair specialists, we also know a thing or two about night time comfort. Therefore, if you are constantly waking up feeling stiff and tired it could be time for a change of mattress. The average mattress should last anywhere between five and ten years but if you can feel lumps or springs then it is probably a sign that you’re due for an upgrade.
It’s perhaps quite surprising that we occupy so much time in our beds yet we are not willing to spend a significant amount of money on them. The initial price may be a little daunting but it really is worth spending more in something that is so important to our everyday lives. Choosing a mattress will inevitably come down to personal preference, however our comfort specialists are trained to identify all of your comfort needs.
Getting to sleep has becoming increasingly difficult in recent years. This could be to do with the advent of new technologies or simply having busier lifestyles. However, what hasn’t changed is the need to get quality sleep on a regular basis. By following the above tips, it will go at least some way in creating a better sleeping environment and as a result getting to sleep more quickly.