How to Create a Peaceful Sleep Environment - Crozer-Keystone Health System - PA

Published on July 29, 2013

How to Create a Peaceful Sleep Environment

A peaceful sleep environment probably sounds like an unattainable utopia. From the car alarm blaring at three in the morning to your neighbor’s midweek party, sometimes it seems as though you are fighting the odds when trying to fall asleep. However, there is a way to get your bedroom set up to promote quality sleep during the night—and even reduce the chances of being disrupted by outdoor noise and bright lights.

In order to make sure you feel your best each and every day, creating a restful sleep environment is a necessary part of making it happen—and here’s how:

  • Eliminate Noise: Unless you’re the type who can sleep through anything, it probably doesn’t take much to wake you up during the night. We will note, however, that the absence of certain familiar sounds can also impact your sleep. For example, city dwellers may find traffic noise helps them fall asleep, or you might enjoy the ticking sound of a clock in your room. With this said, you’ll want to either block unwanted sounds with earplugs or white noise (such as a fan or AC unit), or re-create sounds that help you sleep better (such as your favorite clock).
  • Keep the Room Cool: Although temperatures above 75 degrees and below 54 degrees typically interrupt sleep, this varies among people and their preferences. And the temperature of the room isn’t the only factor; the clothes you wear and the bedding material you use can also make you uncomfortable. To further prevent yourself from waking up during the night, keep your room temperature at about 65 degrees, which is ideal for most people. If you share a bed with a partner and have different ideas of what is comfortable, have the colder person layer up in warm clothes. Also, if an air conditioner or fan causes a dry throat or nose, use a humidifier to moisten the air.
  • Block Out Light: Since your sleep patterns are regulated by your body’s exposure to light and darkness, bright light can make it difficult to fall asleep. Be sure to get plenty of light during the day and keep your bedroom dark at night. Use light-blocking curtains, shades, blinds, or a sleep mask if necessary. Electronics such as your TV, smartphone, e-reader, computer, etc. all emit light and stimulate the brain when your body should be winding down, so avoid these before bedtime.
  • Get a Comfortable Mattress and Pillow: Your mattress should be soft, comfortable, and big enough for you and a partner to stretch out comfortably in. It should also be no older than 10 years. When buying a new mattress, take time to test out the comfort of your new bed. Also, make sure you choose pillows that support your neck and provide the most comfort.
  • Talk to Your Sleep Partner: If he or she has a sleep disorder such as snoring or Restless Legs Syndrome, you might experience sleep disturbances as a result. Talk to your partner about the problem and encourage him or her to seek out a doctor for help. If necessary, wear earplugs to bed or try going to sleep before your partner.

For more information, visit Crozer-Keystone’s website at http://sleepcenters.crozerkeystone.org. Crozer-Keystone offers a multidisciplinary approach to the identification and treatment of all types of adult and pediatric sleep disorders. To make an appointment, visit our website or call 1-888-SLEEP-03 (1-888-753-3703).

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