information below was taken from the Better Sleep Council's
Booklet, "The Better Sleep Guide."
Create A Good Sleep Environment
Good sleep habits and a restful sleep environment
play an important role in how well you sleep.
You can sleep better by creating a comfortable
place to sleep.
Is your bedroom a good place to sleep?
Your sleep environment serves as the basis for
a good night's sleep. Noise, light, an uncomfortable
or worn-out mattress and foundation or a room
that's too warm or too cold can set you up for
The four factors of the sleep environment
You can make your sleep environment more conducive
for restful sleep by checking these factors:
- MATTRESS AND FOUNDATION: Be sure your
mattress and foundation meet your needs for
ideal support and comfort. If you sleep with
a partner, your mattress should allow you both
enough space to move easily during the night.
- LIGHT: Light is one of our body's most
powerful time cues. The rising sun can stimulate
the brain into wakefulness long before the alarm
goes off. A dark room is the most conducive
for sleep, day or night.
- NOISE: Sudden, loud noises from inside
or outside the home can disrupt sleep. Steady,
low sounds like the whir of a fan or air conditioner
are soothing because they help block out other
- TEMPERATURE: The ideal bedroom temperature
is 60 to 65 degrees Fahrenheit or 16 to 18 degrees
Celsius. A room that's too hot or too cold can
disturb your sleep.
10 TIPS For a Good Night's Sleep
- KEEP REGULAR HOURS. Keep your biological
clock in sync by going to bed at the same time
each night and waking up at the same time each
morning – even on weekends.
- DEVELOP A SLEEP RITUAL. Doing the same
things each night just before bed cues your
body to settle down for the night.
- SLEEP ON A COMFORTABLE, SUPPORTIVE MATTRESS
AND FOUNDATION. It's difficult to get deep,
restful sleep on a sleep set that's too small,
too soft, too hard or too old.
- EXERCISE REGULARLY. Regular exercise
can help to relieve the day's tension - but
not too close to bedtime or you may have a hard
time falling asleep.
- CUT DOWN ON STIMULANTS. Consuming stimulants,
such as caffeine, in the evening interferes
with falling asleep and prevents deep sleep.
- DON'T SMOKE. Smokers take longer to
fall asleep, awaken more often and experience
disrupted, fragmented sleep.
- DRINK ONLY IN MODERATION. Drinking
alcohol shortly before bedtime interrupts and
- UNWIND EARLY IN THE EVENING. Try to
deal with worries and distractions several hours
before going to bed.
- CREATE A RESTFUL SLEEP ENVIRONMENT.
Sleep in a cool, quiet, dark room on a comfortable,
supportive mattress and foundation.
- MAKE SLEEP A PRIORITY. Say "yes" to
sleep even when you're tempted to stay up late.
You'll thank yourself in the morning.
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