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If you’re not getting a good night’s sleep, you might blame the bedroom. Sleep environments affect the quality and quantity of the rest we get at night. More than 52 percent of adults will acknowledge their sleep is disturbed by factors in their sleep environment Temperature, light, noise, and uncomfortable bedding can prevent us from sleeping well. Ironically, the environment in which you sleep is the most controllable of all variables. Millions of sleepers around the world are suffering needlessly! By simply adjusting the temperature, light levels, noise levels and bedding materials, to suit your personal comfort needs, the quality of sleep can be greatly improved. When the bedroom is too hot or too cold, the chances of getting a restful, healthy sleep at night are greatly reduced. One in four adults over the age of twenty suffer because of a temperature imbalance between their body and their sleeping environment. For a restful sleep, the body needs to expend as little energy as possible. Shivering and/or sweating expends a large quantity of energy, and can therefore cause you to lose a significant amount of sleep. While asleep humans are comfortable at a cool temperature, somewhere between 60 and 65 degrees Fahrenheit (16 to 18 degrees Celsius). To increase the chances of having a peaceful night, make sure the room is not especially hot or cold and do not use any unnecessary bed coverings. A person can sleep at any time of the day, but a common problem people have is dealing with intrusive lighting. About one in every four adults attribute their sleep troubles to the level of light in their room. Light is very influential and can unbalance our body’s internal clock if it is misused. Even low levels of light at night-- a lamp or night-light-- can throw off the synchronization of our body clock. Light related sleep problems could cause fatigue, grogginess and unusual sleep habits. To get a restful night’s sleep make sure the room and surrounding corridors are dark. If necessary use heavy window coverings or facial masks to completely block out light. Although sensory perception is reduced during sleep, loud our sudden noises can disrupt sleep cycles. Frequent and unexpected loud noises can cause unnatural and recurring cycles of light sleep and can even wake sleepers. For a restful sleep, it is important for sleep cycles to remain uninterrupted, Therefore, sound pollution can cause many problems for sleepers. To increase your chances of an uninterrupted night of sleep, it is important to screen yourself from any loud, disturbing noises. Calming, continuos sounds, like running a fan, white-noise generator, and earplugs can help block out unwelcome noises. (cont.)
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