The Washington Independent
The Washington Independent

Get better quality sleep with these bedroom changes

Get better quality sleep with these bedroom changes

Everyone knows that a good night’s sleep can improve your health and increase your lifespan, but it’s easier said than done. Many adults report getting less than the recommended hours of sleep every night, which leads to various health problems. Although there are multiple reasons for this, one of the most common issues is a poor sleep environment.

Henry Hamer
Sep 30, 2021

Table of Contents

Everyone knows that a good night’s sleep can improve your health and increase your lifespan, but it’s easier said than done. Many adults report getting less than the recommended hours of sleep every night, which leads to various health problems. Although there are multiple reasons for this, one of the most common issues is a poor sleep environment.

What is a sleep environment?

Simply put, a sleep environment is where you rest at night. For most people, it’s your bedroom. It encompasses everything from your bed and pillows to the lighting and temperature. When your sleep environment is conducive to your needs, it enables you to rest without complication.

Improving your sleep environment

So, what changes can you make to enhance your sleeping environment and thus your overall health and wellness? Below are a few suggestions.

Mattress quality

Has it been a while since you invested in a mattress? Your mattress is responsible for providing your body with the support it needs to sleep. If it is old, lumpy, too hard, too soft, or riddled with broken springs, getting to sleep is hard and painful. 

Assess the quality of your mattress. If you have had the bed for more than a decade, it’s uncomfortable or dangerous; it’s time to invest in a new one. Today, mattress technologies have been enhanced by leaps and bounds, providing you with various beds to meet your sleeping needs.

Temperature control

Trying to sleep in an environment that’s too hot or cold is frustrating. It can cause you to wake up in a pool of sweat or oversleep under a pile of blankets. If you want to get the appropriate rest, you must concentrate on temperature control.

The ideal temperature to get sleep is about 65 degrees. Using a smart thermostat can help you to regulate bedroom temperatures more efficiently. You can turn the heat up in the winter or down in the summer with the press of a button for a more comfortable sleep.

Creature comforts

While some people can fall asleep anywhere, others need a little assistance. The bedroom is meant for rest and relaxation, meaning you have to focus less on distractions and more on creature comforts. For instance, if listening to nature sounds helps you rest, buying a turntable with Bluetooth capabilities enables you to turn on the playlist just before bed. If you like soothing scents that relax the mind and body, an aromatherapy diffuser is an excellent investment. Do you like snuggling under the covers on a cold night? Why not treat yourself to a down comforter for extra cushion?

Technological distractions

There was a time when bedrooms had nothing more than a bed, dresser, side table, and lamp. The idea was to have few distractions to keep you awake. As time and technology advanced, this concept changed. People started investing in flat-screen televisions and computers for the bedroom as a source of entertainment before going to sleep. The only problem is, these devices can cause anxiety and keep you up at night.

Removing these distractions from the bedroom is likely the best choice. If you like the idea of having technology in the bedroom, there are other options. You can turn the TV off before you go to sleep so the blue light doesn’t send signals to the brain that you should be awake. Finally, you can be mindful of what you watch before bed to avoid getting emotionally overwhelmed. As for computer usage, set a time to unplug and unwind before going to sleep.

Going a day or two without efficient sleep may not have an impact on your health and wellness. However, if minimal sleep is an everyday problem, you have to act fast. While you should certainly investigate the other causes of poor sleep, your bedroom is a great place to start. Making changes such as your mattress quality, temperature control, limiting distractions, and incorporating creature comforts, can create an environment perfect for 7-9 hours of rest.

Henry Hamer | I'm currently working for Google's Chrome team in Munich, Germany, as a developer advocate. I was a member of the team responsible for the online presence of, one of Germany's largest daily newspapers, from January 2010 to November 2011. I used to work for Yahoo! on their similarly massive European news pages before joining Sueddeutsche. I've concentrated my efforts on the internet, which has turned out to be a fantastic decision.


Types of Telehealth appointments you can get

It doesn’t matter if you’re a mom who might have 20 kids to pile in the vehicle, or in your 20s and unsure if whether whatever you’re suffering from is worth missing a day of work for, the last thing you probably want to deal with is scheduling a trip to the doctor.

4 Ways your mood gets better after hitting the gym

For some people, exercising is a strenuous activity that they really need to psych themselves up to do. For others, going to the gym is a habit that they have incorporated into their lifestyles.

Best Cheap Foods To Buy When Broke In 2021

Are you one of those unfortunate workers who lost their job or businesses because of the pandemic? When you're strapped for cash, you're going to have to cut back on your grocery shopping. While saving money at the grocery store may appear to be an easy method to stretch your dollars, buying cheap items for budget meals might really cost you money if you're not careful.

Why You Should Stop Googling Your Symptoms

Why should you stop googling your symptoms? Discover the list of the reasons and much more information right in this post.

Cheap Air Fryer Recipes Easy To Make for Newbies

Do you love fried food? I know I do, but like my mother usually says, all of your food should not be deep-fried in fat or grease because this can have long-term detrimental effects on your health. Then, the air-fryer hype came in about 2018. Suddenly, a lot of people are buying it in stores or online.

The DASH Diet To Lower High Blood Pressure

No wonder the DASH diet, also known as the Dietary Approaches to Stop Hypertension (DASH), has been continuously named as a top diet for heart health and weight loss by US News & World Report since it is a proven winner in both categories. Instead of fad diets that call for high calorie or food-group limitations without scientific evidence to support their efficacy, the DASH diet calls for reasonable dietary modifications that are adaptable and based on scientifically established nutritional guidance.

The Many Benefits of CBD Gummies

Anyone who has knowledge of CBD products will already know that there is a huge product range to choose from these days. Advancements in this industry mean that there are now products to cater to all tastes, preferences, and needs, and this means that more people can safety and effectively enjoy the wide range of benefits from CBD.

Five options for addiction rehab

Drugs, which come in a variety of forms, sex, and even now our phones are addictive. When you or someone you love is struggling with addiction, professional treatment is often necessary. Luckily, help is out there. Below are five options for addiction rehab.

Sleep position for Hip Pain

The causes of hip pain (as well as its nature) may be different. The hip may ache from the side in the joint area or soft tissues, while unpleasant sensations may occur periodically and be intense, acute, or chronic. Both the right and left hip can hurt; pain can also be in the groin area.

Biolife Promo Codes And Coupons 2021 - Become A Donor And Start Earning!

Saving lives may be gratifying as well. If you're looking for the most recent and valid BioLife coupons, you've come to the correct place.

Biolife Promotions 2021 - You Must Grab Right Away!

BioLife Solutions is a leader in bioproduction technologies and services for cell and gene therapy. Our solutions increase the shelf life and post-preservation viability and performance of biological materials for life science firms and clinical researchers.

© Copyright 2021 The Washington Independent All Rights Reserved

Terms & Privacy |