June 25, 2023

Zzz's Guaranteed: Creating a Sleep-Friendly Environment

Have you ever felt like you’re just not getting enough sleep? Tossing and turning, wishing that the hours of darkness would bring some much-needed rest, only to find yourself staring at the ceiling an hour later? You’re not alone. On average,  over one-third of people in the US sleep for less than seven hours per night. Not getting enough sleep makes it hard to function, feel energized, and maintain a healthy lifestyle.

When your bedroom is a haven of comfort and relaxation, your body naturally wants to call it home for dreamland. Creating an inviting sleep-friendly environment is crucial to catching those elusive Zzzs! This article explores good sleep hygiene practices, how to make your bedroom an oasis for sleep, and other tips to achieving the ideal sleep environment.

Couple sleeping under weighted blanket

Have you ever felt like you’re just not getting enough sleep? Tossing and turning, wishing that the hours of darkness would bring some much-needed rest, only to find yourself staring at the ceiling an hour later? You’re not alone. On average, over one-third of people in the US sleep for less than seven hours per night. Not getting enough sleep makes it hard to function, feel energized, and maintain a healthy lifestyle.

When your bedroom is a haven of comfort and relaxation, your body naturally wants to call it home for dreamland. Creating an inviting sleep-friendly environment is crucial to catching those elusive Zzzs! This article explores good sleep hygiene practices, how to make your bedroom an oasis for sleep, and other tips to achieving the ideal sleep environment.

 

4 Important Elements to Consider When Creating a Sleep-Friendly Environment

Think you’re doing everything right but can’t seem to get that restful sleep? Waking up in the morning still tired? It could be your sleep environment. When your room is tailored to meet your sleeping needs, it increases the chances of getting a good night’s rest. Here are four key elements that contribute to an inviting sleep environment:

Noise

The constant noise of the outside world can be a real buzzkill for sleep. Whether it’s city traffic, construction noises, or a pesky neighbor playing loud music late at nightnoise is one of the most common sleep disruptors. A study published in the National Library of Medicine suggests that loud noise can lead to significant sleep disruption and fragmentation, adversely affecting both physical and mental health. Moreover, even low-level noises can cause awakening and reduce sleeping efficiency.

There are two potential paths to consider when addressing noise issues – blocking noise out or replacing disruptive noise with restful noise. Blocking noise out often is in the form of sound-proofing such as earplugs or noise-cancelling headphones. Alternatively, investing in a white noise machine can help drown out disruptive or inconsistent noises with a single set of relaxing sounds. There are also more advanced forms of sound therapy, like binaural beats, that use different tones in each ear to create a frequency, reducing stress and anxiety. Initial research shows that it also improves sleep and lengthens stage 3 or ‘deep’ sleep. 

Temperature

The right temperature in your bedroom is essential for a comfortable sleep. Being too hot or cold can cause tossing and turning at night, making it hard to fall asleep.

Two important cues our bodies use to help fall asleep are darkness and temperature, likely left over from the many years humans slept outside when the sun went down and temperatures dropped. This is why it’s essential that your sleep environment is cool and dark, a helpful cue for our bodies that it’s time for sleep. 

The Sleep Foundation recommends that your bedroom should be around 65 degrees Fahrenheit, but what works best for you is up to your comfort level. If you find yourself too hot or cold, adjust the thermostat accordingly. It can also be helpful to layer your bedding so that you can add or remove layers depending on how warm or cold it gets in the bedroom.

Light

Light is more than just a tool to see in the dark. It profoundly impacts our internal functions, particularly our sleep-wake cycle. Our bodies have an internal clock known as the circadian rhythm, which helps regulate when we feel awake and sleepy.

Light exposure is crucial in this process, as it helps set our internal clock. Interestingly, exposure to light at night can interfere with the production of melatonin—a hormone that regulates our sleep cycle. Moreover, studies show that artificial light, found in electronic devices such as TVs and cell phones, can cause disruptions to our sleep and circadian rhythmp, tricking our bodies into thinking it’s daytime when we actually should be winding down for bed.

To avoid this issue, it’s best to ensure your bedroom is dark and free from artificial light sources. Try using blackout curtains or an eye mask for extra darkness. You can also avoid looking at screens at least 30 minutes before bedtime and switch to a dimmer light bulb if necessary.

Mattresses and Bedding

Did you know that choosing the right mattress and bedding can play a massive role in the quality of your sleep? It’s true! If your mattress isn’t comfortable or supportive enough, it can be tough to drift off and stay asleep overnight. It’s essential to consider factors like your body type and preferred sleeping position when selecting a mattress.

And don’t forget about the bedding! Investing in bedding that helps you feel cozy while also regulating temperature can make a huge difference in how comfortable you feel in bed.

Weighted blankets, which are heavy blankets that are either filled with plastic pellets or glass beads, provide a calming effect that can help relax the body and reduce anxiety. Even research suggests that weighted blankets may improve sleep quality by providing deep pressure stimulation (DPS).

DPS does more than improve sleep quality; it can also help reduce stress and decrease cortisol levels, so investing in a weighted blanket like the Nuzzie Knit Weighted Blanket is a great way to get a better night’s sleep.

 

Additional Hacks to Help Create the Perfect Sleep Environment

As mentioned above, the core elements above all contribute to creating an ideal sleep environment. But it’s worth considering some smaller ideas to promote relaxation and help your body and mind be ready for bedtime: 

  • Meditate: Meditating can help clear your mind and promote healthy sleep habits. Whether through mindful breathing exercises or guided visualization techniques, meditation can help you relax and ensure a more restful night’s sleep.
  • Listen to soothing music: Calming music can help reduce stress, relax your body and mind, and prepare you for sleep. This can be anything from classical or jazz-inspired tunes to soft instrumental pieces.
  • Diffuse essential oils: Lavender, chamomile, cedarwood, and vetiver are some of the best essential oils for sleep. Diffusing these oils can help create a calming atmosphere, which can be beneficial for relaxation and winding down before bedtime.
  • Have a warm bath or shower: A warm, relaxing bath or shower before bed can help soothe your body and ease tension. Additionally, the temperature drop your body experiences getting out of the warm water can be a helpful cue to your body that it’s time for bed.

 

Closing Thoughts

When it comes to better sleep, it is important to ensure your bedroom is inviting and comfortable. With a few simple changes, you can build a serene atmosphere that will help you drift off into dreamland in no time.

For even better results, invest in a Nuzzie Knit weighted blanket for added comfort - lulling your body and mind into pure relaxation. Our cozy weighted blanket comes in several sizes and colors that match any bedroom aesthetic. With zero beads and an open-air knit design that offers superior breathability and temperature-regulation, the Nuzzie Knit weighted blanket is perfect for creating a cozy and comfortable sleep environment that will help you fall asleep and stay asleep. Try it out today and start sleeping better!