Sleep Environment

Whether you are home or traveling, having a comfortable sleeping area is important for a good night of sleep. Here are some tips for creating a good sleep environment:

Noise

Try to keep noise down as much as possible and avoid interruptions. Once you are awakened by noise, the quality of your sleep may degrade. It is a good idea to close your door. Consider running a fan or use a soft background sound to help drown out distracting noises.

Light

Light affects your eyes and also affects the way your brain produces hormones that regulate your sleep rhythms. Even a minimal amount of daylight shining through closed curtains can disrupt your sleep. Lights from televisions or alarm clocks can disturb some people. Turn them away from your face when you sleep.

Distractions

Hide the bedroom clocks. Go ahead and set your alarm as usual, but keep the clock out of sight as you sleep. The less you focus your attention on the time, the better you'll sleep.

Temperature

If you are too warm or too cold, you are less likely to sleep soundly, so try to keep the room at a comfortable temperature.

Bed

Be sure your bed is firm enough and large enough for you and your partner. Have clean and comfortable bedding and pillows. Limit the time you spend awake in your bed and use it only for sleeping (and sex). Too much time in bed can lead to shallow, restless sleep. Try to cut the time you spend in bed by one hour a night for two weeks and see if it helps you sleep.

See how to incorporate all of these tips with our Snooze Improver.

Next: Types of Insomnia