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 to sleep better and in to regenerate optimally during the night. Here you can find out what the ideal sleeping environment looks like and what you need to consider to promote restful sleep.
Table of Contents
- The right sleep hygiene
- The ideal sleeping environment
- Sleeping Gear
- 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 that easy to wake up really refreshed every morning. With the right sleep hygiene, you can help your body to regenerate optimally at night and prevent sleep disorders such as problems falling asleep and sleeping through the night. Because good sleep is no accident and forms one of the most important foundations for our well-being and health. Good sleep hygiene includes 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 sleep. Particularly unfamiliar and external circumstances can promote temporary and chronic sleep disorders and quickly lead to us waking up again and again at night or not even being able to get a restful sleep. On the other hand, an ideal sleeping environment adapted to your needs provides you with optimal conditions for an undisturbed night and offers the best conditions for a good night's sleep.
In addition to the bedroom or room itself, a good sleeping environment also includes the conditions of light, room temperature, air quality and the furnishings of your sleeping area.
#1 The bedroom
Rest and relaxation optimally prepare the body for sleep and have a positive effect on the process of falling asleep. The bedroom should therefore be a tidy, comfortable retreat and, like the bed, should only be used for sleeping. In any case, try to separate work and rest areas from each other and if possible ban everything that could distract you from sleep and disturb your night's sleep, for example televisions or other digital devices.
#2 The Sleeping Furnishings
"As you make your bed, so you lie down"! Mattress, pillow and duvet should support a comfortable sleeping position and give the body the opportunity to relax completely. Make sure that the 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 be able to fall asleep faster in a comfortable position. You can find out everything about the perfect sleeping position here.
#3 room temperature
The room climate also influences our sleep and both an ambient temperature that is too cold and one that is too warm have a negative effect on the quality of sleep. The regulation of body temperature by freezing or sweating as a reaction to an uncomfortable ambient temperature puts the body under stress and promotes problems falling asleep and sleeping through the night. With the natural sleep-wake rhythm, our body temperature drops continuously in the evening and at night until it slowly rises again from around 3 a.m. Experts therefore recommend a rather cool room temperature between 16 and 18 degrees Celsius.
Light plays an important role in our natural sleep-wake cycle and acts as an external clock for hormone production. As darkness increases, our body begins to release the sleep hormone melatonin, which makes us tired. Bright light, on the other hand, inhibits melatonin production and thus counteracts natural sleep. The sleeping environment should therefore always be kept as dark as possible and incident daylight and disturbing light sources such as illuminated alarm clocks, screens and smartphones should be banned.
Acoustic stimuli are mostly subconsciously perceived and processed by our brain - also during sleep. In this way, background noise or noise can not only hinder the actual falling asleep, but also sleep through the night. Especially when a noise stands out in an otherwise quiet sleeping environment, our brain reacts to it and wakes us up. To improve sleep, you can remove potential sources of noise from the sleeping area, turn off TVs or radios before bed, and keep windows closed at night to keep out street noise.
In summary, a darkened and quiet room with comfortable sleeping facilities and temperatures between 16 and 18 degrees Celsius is the ideal sleeping environment. In this way, optimal conditions are created for falling asleep quickly and calmly and for a sleep that is as undisturbed and restful as possible. Especially in connection 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 relaxed in the morning.
Your bedroom should be a place of rest and retreat and, like the bed, should only be used for sleeping.
Make sure your sleeping arrangements are comfortable and choose a mattress, pillow and duvet according to your needs so that you lie comfortably and relaxed.
Prefer a rather cool room temperature, 16 to 18 degrees Celsius are 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.
Greetings and see you soon!