There are many things out there that might disturb your nightly sleep: the stress of work creeping in, the jackhammers and construction crews outside, your diet and alcohol levels. But what about your bedroom? Can your bedroom be a contributing factor in disturbing your sleep? The answer is Yes,' and here are the 7 Ways in which your bedroom might be doing just that.
1. Too Much Light – Light has a serious impact on the quality of your sleep as it's tied directly to your melatonin production. Melatonin is a hormone that makes us sleepy and helps facilitate the release of certain nightly hormones like testosterone that our body needs to help us grow. Even a minimal amount of light can lower melatonin levels and make our sleep less restful and productive. Invest in some heavy duty curtains, blinds or a sleep mask.
2. Pets – Your furry friend (or scaly, as it might happen to be) might seem like a living teddy bear to curl up to but pets in the bedroom can be one of the biggest reasons your sleep is being disturbed. Pets don't have the same circadian rhythms as people and for many, cats especially, nighttime is their time. Removing them from your bedroom should help lessen unwanted pawing, noises or playing.
3. Pillows – Many people don't realize that pillows and the variety of kinds serve functional roles in our sleep. Having the right kind of pillow can significantly alter the quality of sleep you get; it can even help in other aspects of your physiognomy such as your back, neck and shoulders. Research pillow varieties and find the right pillow for you.
4. Allergens – Allergies can lead to upper respiratory problems, problems concentrating and overall fatigue regardless of how many hours they sleep per night. This is because allergens are affecting their sleep cycle, breaking the necessary cycles your body needs to properly combat allergens. If you're allergenic, remove any irritants from your bedroom and make efforts to vacuum and dust regularly.
5. Sounds -For many people, the quality or absence of sounds can make a huge impact on their sleep. Some people who wake at the slightest noise might do well to invest in white noise devices, fans or anything else that will mask unwanted sounds or provide a barrier against the silence.
6. Temperature – The temperature of your bedroom should not necessarily be the temperature of the rest of your home. Bedrooms should run a little colder as your body naturally responds to the cold with sleepiness. 70 degrees Fahrenheit or lower is the recommended temperature for your bedroom.
7. Remove Electronics – Recent studies have found significant correlation between electronic devices and sleep deprivation. Electronics affect melatonin and serotonin production and should be no closer than three feet from your bed. It will also help to cut down on exposure to electronic devices prior to sleep; a real, paper book will be more optimal pre-sleep reading than their electronic equivalents and will help you sleep better.
There are likely many reasons why we don't get the sleep we should, but at least with this list you can easily and effectively remove any of the environmental hazards of your bedroom and make significant strides towards a better, more restful sleep.