Environmental factors, such as room temperature, noise, electronics, general discomfort and more, can be some of the many external reasons for a poor night’s sleep. Maintaining a proper sleep environment is key. If you find yourself being affected by environmental factors, look to change your surroundings to help promote better sleep.
Take out your electronics
When preparing for bed, clear your room of possible distractions caused by bright lights or loud noises, including the television, your cell phone, tablet or computer. If you have a nightstand clock, be sure to turn its face away from you to avoid watching the time when trying to get to sleep. You should also limit your exposure to bright screens 1-2 hours before bed as they can negatively impact your rest.
Find comfort
A comfortable mattress and pillow can help you get a good night’s sleep. In fact, the American Academy of Sleep Medicine recommends that you replace your mattress every 7-10 years.
Find the perfect room temperature
If your sleeping space is too warm, it can affect the quality of your sleep. According to the National Sleep Foundation, colder rooms help promote the best sleep. Research has shown that a room temperature between 60-67 degrees Fahrenheit is ideal.
Use essential oils
Essential oils are often recommended to help sleep because of their effect on your mood, ability to help you focus and how they help promote relaxation. Fragrant oils can be used in a diffuser, or you can place a few drops on your pillow at night. Here are some common essential oils that have been linked to better sleep:
Lavender
Valerian
Bergamot
Sandalwood
Vanilla
Try a weighted blanket
Weighted blankets have been shown to reduce anxiety and promote a sense of security by providing gentle pressure on the body, mimicking the feeling of being held. This helps increase the release of serotonin, a neurotransmitter involved in regulating sleep and feelings of calmness.
Listen to relaxing sounds
Sounds such as rain falling, ocean waves, white noise or simply a fan can help promote better sleep by allowing you to relax. Several mobile apps offer you the choice of relaxing sounds, including:
White Noise Lite
Noisli
Use sleep apps
According to the American Sleep Association, mobile apps developed for improving sleep have many benefits – from helping you relax to staying asleep and even monitoring your sleep patterns. It is important to know that even the best apps can’t take the place of good sleep hygiene.
If you are practicing healthy sleep habits and still need some extra help falling or staying asleep, visit the helpful apps page in our resources section.
Guided meditations for sleep
Find several options to help you unwind and prepare for sleep on our Guided Meditations page in the resources section.
