Finding the Perfect Sleep Environment – Getting a quality night’s sleep is very necessary for overall well-being. But most people nowadays are not getting proper sleep and facing the issue of sleeplessness either due to their work routine or some stress or depression. If you are not getting a proper 7-8 hours of quality sleep daily, it will hurt your mind and the body. Not getting proper sleep will also affect your productivity and result in a decrease in your lifespan. But how to get a quality sleep of 7-8 hours daily?
If you are following a proper diet, exercising, and still not getting quality sleep, something else may silently impact your sleep. As per a recent study, scientists have revealed that the environment in which you sleep also impacts your sleep quality, so what will be your perfect sleep environment? We will discuss all about the perfect sleep environment in this article. Research has said that the room temperature between 20°c and 25°c leads to a better quality of sleep, and the temperature is higher and lower than that, which leads to a decrease in sleep quality. Let’s discuss getting the perfect sleep environment to increase sleep quality and overall well-being.
The study has been published in the Science of Total Environment Journal, done on 50 older adults for 11,000 nights, and uses environment sensors and sleep monitors to trace the quality and durability of sleep. The results highlight how sleep quality can be enhanced by adjusting the bedroom temperature per one’s need. The research also highlighted the impact of the areas where night-time temperature tends to increase.
The research also revealed that sleep efficiency decreases when the temperature increases from 25°c to 30°c. So it’s necessary to have a perfect sleep environment to have a better sleep.
Sleeplessness Can Lead to Serious Health Issues.
Sleeplessness is becoming a hazardous problem nowadays, but unfortunately, most people do not realize it before it’s too late, and it starts damaging their mental and physical health. Healthy agencies have advised people to have at least 7-8 hours of quality and constant sleep daily. Still, if you do not have this, you can suffer from various health issues, including strokes, obesity, high blood pressure, mental distress, and cardiovascular risks.
And for older adults, the risk of sleeplessness is even higher as it can lead them to more stress and affect their physical functioning and moods. This further leads to increased risks of diabetes and cardiovascular risks.
Perfect Sleep Environment to Sleep Better
So now the question arises: what can one do to get a better sleep apart from setting the right temperature? In this section, we will tell you all about what you can do to have a perfect sleep environment for better sleep. First, you should go to bed at the same time every day and maintain a constant sleep schedule, even if you’re having weekends. Weekends do not mean that you can sleep late at night. You should follow the same sleeping routine regularly. Otherwise, our body can get confused and not respond appropriately to our sleeping hormones.
Apart from this, before going to be d, engage yourself in the claiming activities such as reading books, taking a bath, or doing gentle stretching. It will help you to reach the calming phase so that you can have a better sleep. Avoid intense activities before sleep, like watching intense TV shows or using electronic devices with more brightness before bedtime. The blue light that emits from the screens can disrupt your sleep cycle.
And now, make sure you have a comfortable mattress and pillows, and keep your room dark and quiet. You can also consider using white noise machines and blackout curtains. Apart from this, avoid having caffeine, alcohol, or large meals before your bedtime. Having heavy or spicy foods before your bedtime can result in heartburn and discomfort while sleeping.
Lastly, regularly engage in physical activities so your body can sleep faster and practice relaxation techniques like meditation, yoga, and deep breathing. All this has proven well for a quality and deep sleep.
So today, you have understood how a perfect sleep environment affects your sleep quality and what you should do to have quality sleep every day because sleep is a vital part of our life and a necessary element for the well-being of our physical and mental health.