Best guide to a healthy sleep environment in 2019

Guide to a healthy sleep environment


Sleep Deep

Would you like to make your bedroom ideal for sleep? If so, it is good you found this article as it is going to give you tips to help you ensure that your bedroom environment is sleep-friendly. Here are tips for creating a perfect sleep environment:

1. Keep Your Bedroom Cool

Keeping your bedroom cool will cool your body and increase your chances of sleeping soundly and comfortably. The recommended temperature for a sleeping environment is about 65 degrees. If your bedroom is too hot, you will have trouble sleeping. On the other hand, when your bedroom is too cold you could have trouble sleeping because of too much shivering.


In fact, certain types of insomnia are caused by improper regulation of temperature

. Using cooling pillows and setting your AC to a temperature that is ideal for your sleep can help you have a peaceful night.


2. Choose the Right Mattress

The mattress you sleep on affects your sleep quality. A quality mattress encourages proper sleeping posture hence helping you sleep soundly. In fact, in a survey conducted by the National Sleep Foundation, 93% of the respondents said that they considered a comfortable mattress important to a good night’s sleep.


A good mattress is neither too firm nor too soft. Such a mattress will provide enough support for your entire body. When you sleep on the wrong mattress, you may experience back pain or neck pain or both. So, take your time when looking for the right mattress and try out different mattresses before choosing one. Find out the best mattress for side sleepers

here. While trying out different mattresses is time-consuming, the effort is worth it as such a mattress will encourage healthy sleep.

3. Make Your Bedroom Smell Amazing

Try as much as you can to bring a fresh, pleasant feel to your bedroom and help you sleep better. According to research conducted by the National Institute of Health

, using lavender oil can decrease blood pressure, heart rate and skin temperature in sleepers.


Those who participated in the research also said that the lavender oil made them feel more active, fresh and relaxed. You can enjoy the benefits of lavender oil by sprinkling a few drops of the oil on a tissue and placing it under a pillow or by using it as an aromatherapy diffuser.

4. Limit Screen Time Before Bedtime

Too much screen time before bed can make it difficult for you to sleep as electronic devices emit blue light

which suppresses melatonin (which prepares your body for sleep). So, to enjoy quality sleep, avoid looking at screens such as laptops, TVs, tablets, and cellphones 1 hour before bedtime. One of the best ways to avoid exposure to screens is to remove electronic devices from your bedroom.

5. Use Light Properly

Too much light before bedtime can make you struggle to get a good night’s sleep and cause insomnia

. This is because our circadian rhythm (which tells the body to sleep or wake up), is directly linked to light and darkness. Light and darkness, therefore, affect our body activities. Therefore, it is good to use light properly.


Ensure that your bedroom is dark before you go to sleep and make it lighter as your time to wake up gets closer to take advantage of your body’s natural rhythm. Doing this will help you enjoy a good night’s sleep and help you wake up more naturally.


You can use light properly by leaving your curtains or blinds open. However, if your area has streetlights that may cause light pollution you can close the curtains or blinds and buy a wake-up light that corresponds to your natural sleep cycle.

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