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6 Ways to Create the Perfect Sleep Environment

Posted by Dr. Junger


Since the start of our April Clean Sleep Challenge, we’ve been sharing with you information about why sleep is essential to your health and how we can use light to upgrade our sleep.

Today, we want to share with you how to turn your bedroom into the perfect sleep environment.

With just a few simple and inexpensive items, you can create a sanctuary that truly restores your health and energy each and every day.

#1 Blackout curtains

Blackout curtains are an essential item for your perfect sleep environment. They are made of heavier material than normal curtains and block out more light. Once you start using them, you’ll immediately notice a deeper more tranquil sleeping experience.

If you have decorative curtains, hang your blackout curtains underneath them closest to the window. You can buy them online or find inexpensive blackout curtain material at most fabric or craft stores.

Tip: When using blackout curtains, it’s best to keep to a regular sleep schedule because you are more vulnerable to having your wakeup time drift forward.

#2 Sleep Mask

There’s nothing like a soft and comfortable sleep mask to help you drift off into dreamland. Even with blackout curtains, a sleep mask guarantees that no light enters the eye and allows your partner or spouse to read in bed while you get to sleep.

Tip: Your sleep mask is your most important sleep accessory when traveling where you are in less control of your sleep environment.

#3 Amber Lights

Sleep expert Dan Pardi tells us that we’re not getting enough light during the day and too much at night. When this happens, our sleep cycle and circadian rhythms become de-synchronized, potentially leading to all kinds of problems such as weight gain, reduce mental clarity and performance, cardiovascular disease, cancers, and metabolic impairment.

He recommends that we use amber lights in the evening and especially before bed in order to reduce the disruptive effects of white and blue light. This type of light found in normal light bulbs, computers, tablets, cell phones and televisions reduces the release of melatonin and keeps us stimulated and alert, truncating important hours of our sleep.

Amber lights simulate dusk while giving us enough light to read and relax without telling our brains that it is still daytime. Many of our clients with sleep issues have found amber lights to be a very useful sleep aid.

Tip: If you are using your computer, tablet, or phone in the evening, download f.lux to turn the white light from your device into amber. (There’s also a movie mode setting).

#4 White noise machine

In addition to light in the evenings, sound can be very disturbing to our sleep cycle. Few things are more annoying than being woken from a deep sleep by noise on the street or a neighbor. In these cases, a white noise machine can be a godsend. Similar to the sound of a fan, a white noise machine blocks out disturbing sounds coming from outside the home as well as inside such as TV or roommates chatting.

Tip: While traveling, try downloading simplynoise, a white noise app, to your phone and using it while you sleep.

#5 Cooler Temperature

The National Sleep Foundation suggests a bedroom temperature between 60 and 67 degrees Fahrenheit for optimal sleep.

They explain that “your body temperature decreases to initiate sleep, and a cooler temperature can actually help this.” Higher temperatures can lead to restlessness and “affect the quality of REM sleep.”

#6 Uncluttered bedroom

The results of the recent Bedroom Poll by the National Sleep Foundation found that more than 60% of people said a clean bedroom was an important factor in sleeping well.

An uncluttered and simple bedroom allows the mind to relax and let go of the stress and burdens of the day.

April Clean Sleep Challenge

Are you sleeping more? Getting to bed earlier? Share your sleep experiences on Facebook, Twitter, and Instagram. Use the hashtag #cleansleepchallenge.

Topics: Clean Life


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