4 Conditions For A Better Night’s Sleep

How to get a better night's sleep.

Do you wake up in the middle of the night? Do you have trouble falling asleep? Have you ever sat down and considered the conditions in which you sleep? Many people feel that having a comfortable mattress and pillow is enough to get a good night’s rest. This is, in many ways, incorrect. Several factors are attributed t

o a peaceful and fully relaxed sleep.

#1 – Room Temperature

Room temperature plays a key role in a good night’s sleep. Have you ever woken up shivering or sweating? It is never a pleasant way to wake up mid-sleep, and can often lead t

o a stressful and unhappy morning. Everyone has a different comfort range when it comes to room temperature, so you should adjust accordingly. The optimal temperature to have set for sleep is between 62* and 70* Fahrenheit, give or take a few degrees depending on what is comfortable for the sleeper. The core body temperature decreases before and during sleep to help initiate and prolong sleep. Therefore, keeping the room as close to this temperature will help yo

u stay asleep.

If you wake up shivering and are cold, try raising the temperature a bit. The slowing of the heart rate and inactivity of internal organs while sleeping allows the body to rejuvenate and perform other internal repairs that may not be possible while awake, thus resulting in a lower body temperature.

If you wake up hot and sweaty, try lowering the temperature a bit. As stated above, the body lowers its body temperature to promote sleep throughout the night, but if the temperature is too hot, the body will begin perspiring in attempt to cool itself. If this unconscious action is unsuccessful, a person may be woken up.

#2 – Electronics

Attempting to fall asleep wh

ile watching the TV is one of the worst habits people possess today. When initiating sleep, the body begins to slowly shut down certain parts to promote a relaxed sleep state internally. When watching TV, using the computer or even fiddling around on a video game, the lights projected from these devices into the eyes will consistently keep the brain active, processing information that it sees. Some argue that the intensity of these devices on the brain is similar to the power of the sun. When the body sees sunlight, it internally registers as “daytime.” During the night, watching these devices can trick the brain i

nto thinking it is daytime, thus leading to a person feeling heavy and tired, yet innately awake watching the monitors. This will not prevent a good night’s sleep, but it can certainly put a damper on getting to sleep on time.

#3 – Noise

When sleeping, even the slightest of noises can awake those “light” sleepers. Closing all windows and doors to the bedroom will help prevent any external noises from entering and wa

king you up. Light ambient noise is best for falling asleep. An example of ambient noise could be a creek outside, ceiling fan, or any noise that is constant and not irritating to the sleeper. This type of noise will help block out any sudden noise waves from disturbing the sleeper’s unconscious state. Sleeping in a completely silent room is also good but, due to the silence, any noise can potentially wake a person up. Leaving the window open will allow outside noises such as people, animals or vehicles to disrupt your sleep state.

#4 – Sleep Schedule

The human body acts as a calendar, per se, using routines as a way to regulate bodily functions. The internal clock we possess allows a person to fall asleep and wake up routinely at the same time, along with other functions. If you have trouble getting to sleep an

d waking up at the same time, you will need to reset your internal clock. Avoid naps during the day and strive to stay awake as long as your preset schedule allows. This will force your body to unconsciously recognize that, 10:00 PM for example, is the time in which sleep will commence. While settin

g a wake up time, alarms should be initially used to regulate a specific time. When creating a sleep schedule, make sure to stick to it 7 days a week, as side tracking can alter your brains perception of what the routine is.

These are just 4 important sleep conditions to consider. Also read some of our weekly sleep tips for additional information on getting a peaceful nights sleep.

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