Our sleep is crucial for our well-being and health. With the right sleep hygiene and an ideal sleeping environment you can help your body sleep better and regenerate optimally during the night. Here you can find out what the ideal sleeping environment looks like and what you need to consider in order to promote restful sleep.
Table of contents
- The right sleep hygiene
- The ideal sleeping environment
- Sleeping equipment
- Room temperature
- Noise & sounds
The right sleep hygiene
Every day, our sleep forms one of the most important foundations for our well-being and health, and yet it is not so easy to wake up truly refreshed every morning. With the right sleep hygiene, you can help your body to regenerate optimally during the night and prevent sleep disorders such as problems falling asleep or sleeping through the night. After all, a good night's sleep is no coincidence and is one of the most important foundations for our well-being and health. Good sleep hygiene includes, among other things, the design of your sleeping environment.
The ideal sleeping environment
Where and under what conditions we sleep at night has a decisive influence on the quality of our sleep. Unaccustomed and external circumstances in particular can promote temporary as well as chronic sleep disorders and quickly lead to us waking up again and again at night or not being able to find a restful sleep at all. An ideal sleeping environment adapted to your needs, on the other hand, provides you with optimal conditions for an undisturbed night and offers the best conditions for a good night's sleep.
A good sleeping environment includes not only the bedroom or room itself, but also the conditions of light, room temperature, air quality and the furnishings of your sleeping area.
#1 The bedroom
Rest and relaxation prepare the body optimally for sleep and have a positive effect on the process of falling asleep. The bedroom should therefore be a tidy, cosy retreat and, just like the bed, should be used exclusively for sleeping. In any case, try to separate work and rest areas from each other and, if possible, banish everything that could distract you from sleep and disturb your night's rest, for example TVs or other digital devices.
#2 The sleeping equipment
"You made your bed, now sleep in it"! The mattress, pillow and duvet should support a comfortable sleeping position and allow your body to fully relax. Make sure your mattress is not too hard, but not too soft either, and use a pillow that is adapted to your preferred sleeping position to avoid muscle tension and to help you fall asleep more quickly in a comfortable position. You can find out all about the perfect sleeping position here.
#3 Room temperature
The room climate also affects our sleep and both too cold and too warm an ambient temperature have a negative effect on sleep quality. Regulating body temperature by freezing or sweating in response to an uncomfortable ambient temperature puts the body under stress and promotes problems falling asleep and staying asleep. With the natural sleep-wake rhythm, our body temperature drops continuously in the evening and during the night until it slowly rises again from around 3 o'clock. Experts therefore recommend a rather cool room temperature between 16 and 18 degrees Celcius.
Light plays an important role in our natural sleep-wake rhythm and functions as an external clock for hormone production. As darkness increases, our bodies begin to release the sleep hormone melatonin, which makes us sleepy. Bright light, on the other hand, inhibits melatonin production and thus counteracts natural sleep. The sleeping environment should therefore be kept as dark as possible and incident daylight and disturbing light sources, such as luminous alarm clocks, screens and smartphones should be banned.
Acoustic stimuli are usually perceived and processed by our brain quite unconsciously - this is also the case during sleep. In this way, background sounds or noise can not only interfere with actually falling asleep, but can also interfere with sleeping through the night. Especially when a noise stands out from an otherwise quiet sleeping environment, our brain reacts to it and wakes us up. To improve sleep, you can remove potential noise sources from your sleeping area, turn off televisions or radios before sleeping, and keep windows closed at night to keep out street noise.
In summary, a darkened and quiet room with comfortable sleeping arrangements and temperatures between 16 and 18 degrees Celsius is the ideal sleeping environment. This creates optimal conditions for falling asleep quickly and calmly and for a restful sleep that is as undisturbed as possible. Especially in combination with other rules of good sleep hygiene, you can positively influence your sleep in this way and ensure that you get the best out of your sleep in the long term and start the day fit and refreshed in the morning.
Your bedroom should be a place of rest and retreat and, like your bed, should only be used for sleeping.
Make sure you have comfortable sleeping arrangements and choose a mattress, pillow and duvet that suit your needs so that you are comfortable and relaxed.
Prefer a cool room temperature, 16 to 18 degrees Celsius is considered conducive to sleep.
Avoid bright light and make sure your sleeping environment is as dark as possible.
Make sure the environment is as quiet as possible and exclude potential sources of noise from the bedroom.
Best wishes and see you soon!