We all need sleep, but sometimes it feels completely impossible to get enough of it on a daily basis, which is why we need the perfect sleep environment.
And, as we get older, sleep becomes even more difficult to attain. Have you ever noticed how a bad night’s sleep can leave you feeling like a zombie the following day? That is simply because sleep isn’t only about resting your body, rather it is a cornerstone of being physically, mentally, and emotionally healthy.
So let’s take a closer look at why sleep is so important, and what may be preventing a good night’s rest. More importantly, let’s look at how you can create the ultimate sleep environment that will allow you to peacefully drift off every single night.
Why Sleep Environment Matters
When we sleep, it’s like hitting a reset button. After you close your eyes, and your body drifts off into a deep slumber, your body starts repairing cells, processing emotions, and consolidating the day’s memories. But when we are unable to get a good night’s sleep, it can wreak havoc on every part of our lives. Among other effects, it can adversely affect both our mood as well as metabolism.
Once we turn 40, sleep can be even harder to obtain. There are hormonal changes, increased stress, and a never-ending supply of daily life responsibilities that interfere with our ability to get a solid eight hours of sleep. And, when we are unable to achieve a solid night’s rest, it can result in heart disease, obesity, and struggles with mental health.
But, there is good news. With the right setup, you can actually set the stage for some of the best nights’ sleep of your life.
The Science of Sleep
In order to understand how to get a better night’s rest, we need to understand how sleep works. Only then can we figure out what is going on, and how we can fix it. It’s important to remember that sleeping occurs in a repetitious cycle. These cycles last about 90 minutes. You slowly move through light sleep, into a deep sleep, and finally into REM sleep. It’s only after we reach the deep sleep level that we are able to restore our body. And, we need to have REM sleep in order to restore the mind.
The issue is, that as we age, the cycles get shorter and often are disrupted. A lot of this is related to changes in hormones. A decline in estrogen can actually lead to insomnia. As a result, you may wake up more often throughout the night. Of course, the added stress of our mid-life doesn’t help much either. Often, we find ourselves stuck in overdrive rather than winding down for a comfortable night’s rest.
Steps to Optimize Your Sleep Environment
The good news? You have control over your sleep environment. A few tweaks can make all the difference.
The Bedroom: A Sanctuary for Sleep
The most important step is to realize that your bedroom is a sanctuary for sleep. It should not be a place for play or distractions.
Temperature
Let’s start by looking at the temperature of the room. It is often recommended that for a good night’s sleep, the temperature of the room should be around 65°F. For those who follow metric, that is 18°C. These cooler temperatures send a signal to your body that it is time to go to bed.
Darkness
Any light can actually disrupt our ability to sleep. In order to sleep, our body releases melatonin which is the sleep hormone. That is why it is so important to make sure that we have blackout curtains or a sleep mask. It’s also important to put away the cell phone long before you go to bed, and not look at it after you lay down.
Noise
Then there are noises. When we are younger, we can sleep through just about anything. But as we grow older, even the slightest noise can actually jolt us awake. As we age, we need to drown out any disruptive sounds. To do this, you can use earplugs, a white noise machine, or even a fan.
Comfortable Bedding
Last, but certainly not least, is your bedding. Having a quality mattress and pillows is worth the investment. If you constantly wake up with aches and pains, it may be time for an upgrade.
[Image suggestion: A minimalist, cozy bedroom with blackout curtains and a neatly made bed.]
Lighting and Electronics
As we discussed previously, light plays a bigger role in sleep than most people think.
Limit Blue Light
We need to limit the amount of blue light that we are exposed to right before bedtime. Things like televisions, tablets, and cell phones, can emit blue light that will mess with your melatonin levels. You should turn all of these devices off at least one hour before it’s time for bed.
Warm Lighting
Then, in your room, try to use warm-toned lights. This will help to create a calmer atmosphere. You can choose dimmable lights, or even try Himalayan salt lamps. These tend to work wonders helping us wind down at the end of a long day. And, you really need to keep all of your electronics out of the bedroom.
Decluttering and Feng Shui
I know this sounds silly, but try decluttering or feng shui.
Declutter
Often, a messy room can lead to a messy mind. Always try to keep your bedroom as tidy as possible. You want the space to be free of any distractions that can grab your attention while you’re trying to relax.
Feng Shui Tips
You also want your bed to face the door, but you don’t want it to be in line with it. And, try to avoid having any mirrors that reflect the bed. According to things way, mirrors bounce energy around and disrupt our sleep.
Evening Routines And The Sleep Environment
Of course, your sleep environment isn’t just about the bedroom. It’s also about your nightly routines. As we wind down our day, our nightly routine signals to the body that it’s time to go to sleep.
Consistency is Key
Consistency is the hallmark of getting a good night’s sleep. Your goal is to go to bed and wake up at the same time every day, even on weekends. This will help to regulate your internal clock. My spouse thinks I’m crazy because every night I go to bed at 8 o’clock sharp. I also wake up at five in the morning and start to work online. Even on the weekends, I followed the same schedule which drives my spouse nuts, because she stays awake till 11 or 12 each night.
Relaxation Techniques
You also need to think about how you are going to relax your body before going to bed.
Reading
One of the best ways to wind yourself down at the end of the night is to pick up a calming book. You don’t want to read a thriller or anything that will cause your brain to work in overdrive. Instead, select a book that is calming to the senses.
Meditation or Breathing Exercises
Another good option is to start using meditation or breathing exercises as part of your sleep routine. When I was younger, I used to love sleeping on my back because I could fall asleep quickly. Now that I’m older, I have to sleep on my side and it makes things a lot more difficult, especially when my shoulder or hip starts to ache. So, I take the time to breathe, counting backward from 100. When I feel my mind start to drift away and not focus on the numbers, I start back at 100 and I just picture the numbers in my head as I go.
Gentle Stretching
Also don’t forget to stretch before you go to bed. From the long day, our muscles will be tight and sore. You want to loosen them up and prepare your body for a good night’s sleep. Why not try some yoga poses like forward folds or the child’s pose?
Watch What You Consume
Always be careful about what you consume before you go to bed.
Caffeine
Caffeine is one of the biggest reasons why we are unable to sleep at night. After midafternoon, you should avoid coffee, tea, and even chocolate. At the same time, if you are constantly waking up to urinate throughout the night, make sure you don’t drink anything within the last hour of going to bed.
Alcohol
Yes, alcohol will make you drowsy. But, it is also known to disrupt our deep sleep. Remember, the deep sleep portion of our sleep cycle is where our bodies start regenerating and repairing damaged tissue. We don’t want to disrupt this segment of our rest.
Heavy Meals
And, while you’re at it, stay away from heavy meals. When were younger, we could eat just about anything, at any time of night. But, as we age it takes longer to digest our food. If we eat too much, or too close to bedtime, this can result in indigestion or discomfort. And, if your belly is full, try not to lie down on your right side until a lot of that food has been partially digested.
Creating The Perfect Sleep Environment
Remember, sleep isn’t a luxury, it is a necessity of life. It’s important to create the perfect sleep environment in order to enjoy a solid night’s sleep. You will need to focus on everything from the environment to your evening routine, in order to improve the way you sleep. Start small, and take baby steps. Tweak your bedroom, start adjusting your nightly habits, and see what works best for you. And, always keep in mind that a good night’s sleep is an investment in your health, energy, and happiness.
