Author Jeff Anttila / Category Better Sleep / Published: Nov-10-2019
10 Tips to Create the Ultimate Sleep Environment
10 Tips to Create the Ultimate Sleep Environment and Improve Your Quality of Sleep
Picture this: Despite your jam-packed schedule, you’ve still reserved enough time to unwind and relax before bed. Your bedroom is cool, calm and dark, and you’re able to fall asleep and stay asleep without any trouble. The next morning, you manage to wake up before your alarm and feel well-rested, perhaps even energetic, and ready to take on the world. If this sounds like a scenario you can only dream of, you’re not alone – only about half of Americans wake up feeling well-rested. We’ve gathered the 10 best tips for creating the ideal sleep environment to improve your quality of sleep so you can (finally) get a good night’s sleep.
Create the Ideal Sleep Environment
- Consider new sheets. When shopping around for sheets, you’ll notice that there are several different thread counts, weaves and materials to choose from. These all contribute to the warmth and softness of the sheets, and choosing the ideal bed sheets depends on the type of sleeper you are. Do you wake up in the middle of the night shivering, despite the endless layers covering you? Or maybe you wake up feeling as though you’ve been sleeping in a sauna. Consider purchasing eucalyptus sheets, which are naturally temperature regulating and the perfect option for both hot and cold sleepers (they’re especially ideal for couples who sleep at different temperatures). Eucalypso’s organic eucalyptus sheets made from TENCEL lyocell were designed with breathable fabric and temperature-regulating properties trap in less heat to help you sleep through the night.
- Discover the perfect bedspread. Offered in many different styles—from comforters and duvet covers, to blankets and throws— these top layers give extra warmth and style to your bed. Every bedspread provides a different level of weight and texture and what works for your sleep environment and comfort is entirely up to you. Eucalypso’s Heavenly Duvet cover is perfect if you are looking for an ultra light, breathable option that will keep you comfortable all night long. In fact, they’re also anti-bacterial and hypoallergenic so prevent breakouts and reduce the need to do laundry.
3 Declutter your room. Keeping your bedroom tidy and removing any potential distractions is essential for your body to begin to relax. Important work documents, busy artwork or even a treadmill are all examples of the stressful reminders of your responsibilities that can distract you while you are trying to sleep. Instead, try to keep your room clutter-free and the décor to a minimum.
4 Darken your room. In addition to blue light exposure from electronics, natural light also affects the quality of your sleep. Once it’s time for bed, any light from outside can be disruptive and distracting. For an ideal sleep environment, try room darkening window treatments, heavy curtains, or an eye mask to eliminate as much light as possible. Light can come from anywhere—streetlights, your hallway, even the moon and the stars—all of which can trick your brain into thinking it’s daytime.
5 Use Essential Oils. It’s no surprise that smell influences how we feel by associating scents with emotions and memories. Often overlooked, essential oil for sleep can help you wind down, relax, and eventually drift off. Essential oil aromatherapy is a quick and inexpensive solution to combat poor sleep, helping you relax physically and mentally. Consider oils like eucalyptus to help you sleep, which can be added to an aromatherapy diffuser or vaporizer to disperse into the bedroom.
In addition to blue light exposure from electronics, natural light also affects the quality of your sleep. Once it's time for bed, nay light from outside can be disruptive and distracting.
— Jeff Anttila
6 Emphasize symmetry with furniture placement. For a better sleep environment, it’s essential to think about the positioning of your furniture as this plays a role in the functionality and symmetry of your bedroom. For optimal balance, position your bed against the middle of a wall as far away from the door as possible, and with room on both sides. When lying in bed, you should be facing the door with your feet closest to the entrance. If possible, try to avoid lying with your head underneath the window.
7 Find your ideal pillow. To maintain spinal alignment while you sleep, the standard rule of thumb is to replace your pillow every 1 to 2 years. However, if you lie awake unable to get comfortable, or wake up with headaches, neck aches, and shoulder pains, you might consider finding a replacement earlier. When choosing pillow firmness—ranging from softer choices like down pillows to firmer choices like buckwheat pillows—keep your sleeping position in mind. Stomach sleepers tend to prefer a thin pillow, back sleepers find that medium support works best, while side sleepers favor thicker pillows. Furthermore, if you have allergies or asthma, hypoallergenic pillowcases like our best-selling Pillowcase Set are the perfect option, protecting from any allergens that may trigger your symptoms. They’re also anti-bacterial and hypoallergenic to prevent breakouts and aging, making them the perfect option for people with sensitive, breakout prone skin.
8 Invest in a new mattress. It's equally important to take into consideration your sleeping position as this will determine whether a soft or firm bed is the right choice for you. Whichever mattress type you’re leaning towards—perhaps memory foam, natural fiber, or a cooling and heating mattress—be sure to test out the options in-store. Even mail-order mattress companies offer free home trials. Although most mattresses last up to 10 years, the upfront cost can indeed be intimidating. If finances are tight, foam toppers can be added to your mattress as a comfort boost and to help prevent waking up stiff and achy. Some mattresses are designed with specific health conditions in mind, so check with your doctor when selecting a new mattress if you have sleep apnea, sciatica, scoliosis, etc.
9 Paint your bedroom walls a soothing color. Color has a powerful effect on our mood and can influence our sleep quality by creating a calm environment. Research shows that the best bedroom color for sleep is blue, followed by yellow, green, and silver. Try to stick to neutral, pastel, or muted shades, as bold colors can trick the brain into thinking it needs to be alert.
10 Use a sound machine/conditioner. If you have a partner that snores, live on a busy street, or catch yourself lying awake lost in your thoughts, a white noise sleep machine might be just what you’re missing. Light sleepers may prefer an app that offers a variety of nature-like noises such as crashing waves or light rainfall. Or, a simple bedroom fan could do the trick for someone uncomfortable in pure silence.