What is the ideal bedroom environment for restful sleep
A relaxing bedroom environment is essential for a restful night's sleep . Studies have shown that people sleep better when their bedroom has the right levels of light, noise, temperature and comfort. And because the quality and duration of sleep is directly linked to all other aspects of human health, a bedroom environment that promotes sleep can significantly improve the quality of life we enjoy.
But what are the factors in shaping the ideal bedroom environment?
Temperature
Every healthy adult experiences a drop in body temperature while sleeping. This occurs naturally during the early stages of your sleep cycle, because a lower internal temperature induces sleepiness, while a higher temperature increases the wakefulness phase during the day.
Whether you cover yourself only with a sheet or sleep with a thick duvet, many experts agree that the ideal temperature in the bedroom for sleeping is 18.3 degrees Celsius.
Of course, these degrees do not mean that it is the best temperature for everyone. A range of 15.6 to 22.0 degrees, however, comfortably covers most. If the weather is particularly hot or humid, consider wearing lighter bedding to stay cool in bed.
Noise
It should come as no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances can cause severe sleep disturbance, which in turn can have negative effects on your physical and mental health. Research even suggests that low-level noise can cause you to go into a lighter stage of sleep or wake up momentarily.
You should try to keep your bedroom as quiet as possible by blocking out outside noises. Some people also enjoy listening to music when they go to sleep.
Light
Circadian rhythms that guide the sleep-wake cycle are greatly influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night, when it gets dark, your brain produces another hormone, melatonin, to induce feelings of sleepiness and relaxation.
Exposure to artificial light at night can delay circadian rhythms and prolong sleep onset or the time it takes to fall asleep.
Light intensity is measured in units known as lux. Studies have found that exposure to light sources with 10 lux or higher later in the day can lead to more nighttime awakenings and less slow wave sleep, a part of your sleep cycle that is vital for cell repair and physical recovery .
Smartphones, TVs, and other devices with screens also produce artificial blue light that can be detrimental to sleep, even if you use special "night time" screen settings.
Keep your bedroom lighting levels as low as possible if you like to read in bed before falling asleep. Dim lights will help you fall asleep more easily.
Appropriate mattress and bedding
Depending on your sleeping preferences, you should enjoy the corresponding feeling from your mattress. Some studies have found that a new mattress will promote better sleep quality and relieve more potential back pain than an older model. However, the most comfortable and suitable mattress for you it probably depends on individual factors such as body weight, normal sleeping position and whether you prefer to lie on a soft or firm surface.
You should also choose your bedding based on personal criteria. Important factors in choosing a pillow include firmness, thickness and durability.
Additional tips for improving your bedroom environment
To ensure your bedroom is a relaxing environment that promotes healthy sleep, you should take the following steps:
But what are the factors in shaping the ideal bedroom environment?
<strong>Temperature</strong>
Every healthy adult experiences a drop in body temperature while sleeping. This occurs naturally during the early stages of your sleep cycle, because a lower internal temperature induces sleepiness, while a higher temperature increases the wakefulness phase during the day.
Whether you cover yourself only with a sheet or sleep with a thick duvet, many experts agree that the ideal temperature in the bedroom for sleeping is 18.3 degrees Celsius.
Of course, these degrees do not mean that it is the best temperature for everyone. A range of 15.6 to 22.0 degrees, however, comfortably covers most. If the weather is particularly hot or humid, consider wearing lighter bedding to stay cool in bed.
<strong>Noise</strong>
It should come as no surprise that a quieter bedroom is better for sleep than a louder one. The <a href="https://www.orionas.eu/el/news/5-arnitikes-epiptwseis-leykou-thorivou-ston-ipno/"><strong>loud noise disorders</strong></a > can cause serious sleep disturbance, which in turn can have negative effects on your physical and mental health. Research even suggests that low-level noise can cause you to shift into a lighter stage of sleep or wake up momentarily.
You should try to keep your bedroom as quiet as possible by blocking out outside noises. Some people also enjoy listening to music when they go to sleep.
<strong>Light</strong>
Circadian rhythms that guide the sleep-wake cycle are greatly influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night, when it gets dark, your brain produces another hormone, melatonin, to induce feelings of sleepiness and relaxation.
Exposure to artificial light at night can delay circadian rhythms and prolong sleep onset or the time it takes to fall asleep.
Light intensity is measured in units known as lux. Studies have found that exposure to light sources with 10 lux or higher later in the day can lead to more nighttime awakenings and less slow wave sleep, a part of your sleep cycle that is vital for cell repair and physical recovery .
Smartphones, TVs and other devices with screens also produce <a href="https://www.orionas.eu/el/news/hlektronikes-syskeyes-kai-poiotita-ypnou/"><strong>artificial blue light< /strong></a> which can be detrimental to sleep, even if you use the special "night time" screen settings.
Keep your bedroom lighting levels as low as possible if you like to read in bed before falling asleep. Dim lights will help you fall asleep more easily.
<strong>Suitable mattress and bedding</strong>
Depending on your sleeping preferences, you should enjoy the corresponding feeling from your mattress. Some studies have found that a <a href="https://www.orionas.eu/el/mattresses.html/"><strong>new mattress</strong></a> will promote better sleep quality and relieve more potential back pain than an older model. However, the most comfortable and <a href="https://www.orionas.eu/el/news/epilogi-strwmatos-ola-osa-prepei-na-proseksete/"><strong>suitable mattress</strong> </a><strong> </strong>for you it probably depends on individual factors such as body weight, normal sleeping position and whether you prefer to lie on a soft or firm surface.
You should also choose your bedding based on personal criteria. Important factors in choosing a pillow include firmness, thickness and durability.
<strong>Additional </strong><strong>tips for improving your bedroom environment</strong>
To ensure your bedroom is a relaxing environment that promotes healthy sleep, you should take the following steps:
<ul><li>
<li>Keep your sheets and pillowcases fresh: Many experts agree that you should wash your sheets at least once every two weeks. If you sweat excessively in your sleep or share your bed with a pet, you may want to consider weekly cleaning.</li>
<li>Make the bed before you go to sleep: A made bed also allows you to crawl into bed and fall asleep faster.</li>
<li>Add to the bedroom with relaxing scents: Certain scents can help you feel more relaxed. For example, some studies have shown that lavender essential oil can improve sleep quality and allow you to wake up feeling more refreshed.</li>
</ul>
<em>The scientific information in the article has been edited by </em><a href="https://districtendocrine.com/"><strong><em>Dr Anis Rehman</em></strong></ a><em>, endocrinologist & certified physician in Endocrinology, Diabetes and Metabolism.</em>
- Keep your sheets and pillowcases fresh: Many experts agree that you should wash your sheets at least once every two weeks. If you sweat excessively in your sleep or share your bed with a pet, you may want to consider weekly cleaning.
- Make the bed before you go to sleep: A made bed also allows you to crawl into bed and fall asleep faster.
- Add to the bedroom with relaxing scents: Certain scents can help you feel more relaxed. For example, some studies have shown that lavender essential oil can improve sleep quality and allow you to wake up feeling more refreshed.
But what are the factors in shaping the ideal bedroom environment?
<strong>Temperature</strong>
Every healthy adult experiences a drop in body temperature while sleeping. This occurs naturally during the early stages of your sleep cycle, because a lower internal temperature induces sleepiness, while a higher temperature increases the wakefulness phase during the day.
Whether you cover yourself only with a sheet or sleep with a thick duvet, many experts agree that the ideal temperature in the bedroom for sleeping is 18.3 degrees Celsius.
Of course, these degrees do not mean that it is the best temperature for everyone. A range of 15.6 to 22.0 degrees, however, comfortably covers most. If the weather is particularly hot or humid, consider wearing lighter bedding to stay cool in bed.
<strong>Noise</strong>
It should come as no surprise that a quieter bedroom is better for sleep than a louder one. The <a href="https://www.orionas.eu/el/news/5-arnitikes-epiptwseis-leykou-thorivou-ston-ipno/"><strong>loud noise disorders</strong></a > can cause serious sleep disturbance, which in turn can have negative effects on your physical and mental health. Research even suggests that low-level noise can cause you to shift into a lighter stage of sleep or wake up momentarily.
You should try to keep your bedroom as quiet as possible by blocking out outside noises. Some people also enjoy listening to music when they go to sleep.
<strong>Light</strong>
Circadian rhythms that guide the sleep-wake cycle are greatly influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energized. At night, when it gets dark, your brain produces another hormone, melatonin, to induce feelings of sleepiness and relaxation.
Exposure to artificial light at night can delay circadian rhythms and prolong sleep onset or the time it takes to fall asleep.
Light intensity is measured in units known as lux. Studies have found that exposure to light sources with 10 lux or higher later in the day can lead to more nighttime awakenings and less slow wave sleep, a part of your sleep cycle that is vital for cell repair and physical recovery .
Smartphones, TVs and other devices with screens also produce <a href="https://www.orionas.eu/el/news/hlektronikes-syskeyes-kai-poiotita-ypnou/"><strong>artificial blue light< /strong></a> which can be detrimental to sleep, even if you use the special "night time" screen settings.
Keep your bedroom lighting levels as low as possible if you like to read in bed before falling asleep. Dim lights will help you fall asleep more easily.
<strong>Suitable mattress and bedding</strong>
Depending on your sleeping preferences, you should enjoy the corresponding feeling from your mattress. Some studies have found that a <a href="https://www.orionas.eu/el/mattresses.html/"><strong>new mattress</strong></a> will promote better sleep quality and relieve more potential back pain than an older model. However, the most comfortable and <a href="https://www.orionas.eu/el/news/epilogi-strwmatos-ola-osa-prepei-na-proseksete/"><strong>suitable mattress</strong> </a><strong> </strong>for you it probably depends on individual factors such as body weight, normal sleeping position and whether you prefer to lie on a soft or firm surface.
You should also choose your bedding based on personal criteria. Important factors in choosing a pillow include firmness, thickness and durability.
<strong>Additional </strong><strong>tips for improving your bedroom environment</strong>
To ensure your bedroom is a relaxing environment that promotes healthy sleep, you should take the following steps:
<ul><li>
<li>Keep your sheets and pillowcases fresh: Many experts agree that you should wash your sheets at least once every two weeks. If you sweat excessively in your sleep or share your bed with a pet, you may want to consider weekly cleaning.</li>
<li>Make the bed before you go to sleep: A made bed also allows you to crawl into bed and fall asleep faster.</li>
<li>Add to the bedroom with relaxing scents: Certain scents can help you feel more relaxed. For example, some studies have shown that lavender essential oil can improve sleep quality and allow you to wake up feeling more refreshed.</li>
</ul>
<em>The scientific information in the article has been edited by </em><a href="https://districtendocrine.com/"><strong><em>Dr Anis Rehman</em></strong></ a><em>, endocrinologist & certified physician in Endocrinology, Diabetes and Metabolism.</em>
