Get to know your sleep environment.

Making Sound Sleep a Part of Your Natural Habitat

I recently took a business trip to Chicago and had an experience where I woke up in the middle of the night wondering where I was. Maybe that has happened to you. You enter a state of panic, unable to connect your thoughts, until finally, you remember that you are not in your own bed.

While this example may seem like more of a psychological adjustment than a physical one, there’s a lot to be said about the impact your surroundings can have on your psychological state. Creating a space that enables productive, restful sleep is an easy way to improve your sleep quality so you won’t feel groggy in the morning. In addition to feeling tired, lack of sleep brings a whole host of negative health effects, including a weakened immune system, increased risk of obesity, and in my case (according to my family), an overall crabby personality.

Here are some tips for making your bedroom a better place to both fall asleep and stay asleep:

Unplug and tune out. Screen time too close to your bedtime can prevent you from falling asleep for several reasons. For one, technology affects cognitive stimulation — responding to an email, checking social media or sending a text message increases brain activity, making it more difficult for your mind and body to wind down before bed. Physiologically, reacting with words or actions can cause the body to tense up, resulting in the release of hormones that prevent sleepiness. Plus, the light from your gadgets interferes with quality sleep. As light passes from these devices to your retina, it delays the release of sleep-inducing hormones, namely melatonin. It’s best to avoid all electronics at least 15 to 30 minutes before bedtime, allowing your body to get away from the “gadget glow” and start slowing down.

I know, I know – easier said than done.

Create a pitch black environment. When we moved into our house, we were surprised that there were no windows in the master bedroom. At first it seemed odd, but it makes a big difference when it comes to keeping light out. The fact is light creeping in during the middle of the night and early morning hours can disrupt sleeping patterns.

From an evolutionary standpoint, this makes perfect sense. Before electricity, our internal clocks were set by the sun, the moon and the stars. But the introduction of artificial light and modern technology has allowed for lifestyles changes (not always good ones) that involve staying up later and sleeping past sunrise.

Artificial lighting (and sunlight in the morning) elevates cortisol levels, causing disrupted sleep patterns, and suppresses the release of melatonin, which makes it difficult to fall asleep. Even low levels of light induces frequent micro-arousals during sleep, according to a study by Sleep Medicine.

Be sure to turn off all lights (including the TV) before falling asleep, and consider installing blackout curtains to keep the early morning light from creeping in while you’re catching Zzzz. You will notice a difference.

Keep your feet outside of the blanket. A lot of you may already do this for personal comfort reasons. If you’re tall, you may not have much of a choice. But for those of us who have been keeping our toes undercover, (see what I did there?), we may be disrupting our own sleep.

According to a report from New York Magazine, keeping your feet outside of your blankets could help you sleep better and fall asleep faster. The skin surfaces of our feet help with heat loss, allowing our bodies to cool down to optimum sleeping temperature, triggering us to fall asleep and stay asleep longer.

Consider the thermostat. Keeping your feet outside of the blanket helps release heat from your body when it’s too warm. Equally important is achieving external temperatures conducive to restful sleep — ideally between 65 and 72 degrees, according to sleep experts.

Right before we fall asleep, our body temperature starts to drop, and when we’re sleeping soundly, our bodies are at their coolest. Because of this sleep-temperature connection, cooler temperatures cause sleepiness and help us sleep better.

To take it one step further, you might consider warming your body just before bed, and then switching to a cooler environment, inducing a negative temperature change that will activate your body’s sleep-inducing hormones. For example, stepping out of a warm bath or drinking a warm beverage prompts your body to start the cool down process, which will continue once you’re in bed.

Find the right bedding. Egyptian cotton? 800-thread count? Linen? Down? Which one is best? The right sheets, blankets pillows and mattress may be the most important factors of all when determining how you can achieve a better night’s sleep. While the various options span a number of personal comfort preferences (inclines, firmness, fluffiness, etc.), they also play a role in other factors.

The type of bedding you use affects your body’s temperature throughout the night. Higher thread counts often lead to warmer temperatures. Linen materials are considered best for people who get hot easily. Down comforters retain heat and may be better for those who find themselves shivering at night.

There are a variety of pillows and mattresses that affect temperature as well. For personal comfort, it’s important to identify pillows and mattresses that are ideal for your body type.

Find the right mattress. Just as time takes a toll on us, it also wears on our pillows and mattresses. Not only do they begin to lose their supportive capabilities, but over time dust mites, sweat, dead skin and other allergens collect in our beds, which can contribute to allergies and asthma.

Replacing your pillow every two years and your mattress every eight years helps ensure that both remain supportive and allergen-free.

We are often asked by our guests how to sleep better and while we’ll be the first to tell you that a good mattress is important, we also remind customers that healthy sleep starts with a healthy habitats. The environment you sleep in is just as important as your waking environment, especially if you want to feel better and stay alert throughout the day. Following these tips can help you fall asleep faster, sleep deeper and stay asleep longer. Which one do you believe is most important for a sleep-happy habitat?

About The Author

The Daily Dozers The Daily Dozers are the mattress experts behind The Daily Doze, pooling their knowledge to bring you all that you need to know about what’s right under your head (literally). The Daily Dozers are team members who have been embedded in the mattress industry for years, whether that’s at one of our thousands of neighborhood stores, or in our hometown of Houston at BedQuarters. These product experts can answer any question you might have about your bed. From ‘what size mattress do I need for my room?’ to ‘how do I know if I need an adjustable base?’ – there’s no topic too tired for The Daily Dozers. Even better? The Daily Dozers work together with The Savvy Savers to make sure you’re getting the bed you want, at a price you can’t find anywhere else.

6 thoughts on “Making Sound Sleep a Part of Your Natural Habitat

  1. Barbara Hartnack says:

    Thanks for your advice. I have had insomnia because of medications and your points all work to some degree some of the time. I definitely am going to buy a black out shade which is the one thing I haven’t tried yet. Also it is important to set your body clock by going to bed before the news (watch news earlier in the cycle) and getting up earlier in the am!

  2. I find that I sleep better with air circulating from my central Air System, 52 ceiling fan and a free standing tower floor fan in concert which I call The Vortex. The sound created is a soft background white noise environment. I keep my homes internal temp at around 68-70 F and a pitch black background makes it complete.

  3. Quarter part of our life is spent in makes sense that proper sleep and a good mattress can go a long way toward mitigating back pain and improving our health. Yeah arranging a proper pillow helps us to wake up more rested and ready to face another day…… very informative blog

  4. Craig McAndrews says:

    Hi, Gail. Thanks for reading and for reaching out! I’m sorry to hear that you’ve been unhappy with your iComfort mattress. As you may well know, every person has different needs, so it’s hard for me to recommend specific products without talking to you personally, and it’s so helpful to come into the store to test the product first – that’s why our in-store Sleep Happy Experts are so important! But, I do have a few resources that I hope will help lead you in the right direction:

    1. Check out our mattress buying guide, which outlines all the things you should be thinking about – and questions you should be asking – when you purchase your next mattress. It can be found here: http:www.mattressfirm.commattress-shopping-buying-guide-l12.aspx.

    2. Here is another blog post I wrote that outlines the different selling features of each of the brands we carry: http:www.mattressfirm.comblogmattress-tipswhat-mattress-brand-is-the-best.

    3. We are currently offering a Friends and Family discount of 10% off your entire purchase now through January 5, 2016. While there are a few products not included in the discount, I hope that this helps, and it can be found here: http:www.mattressfirm.comsleep-happy-coupon1.

    If you want to let me know where you’re located, I would be happy to set up an appointment with one of our Sleep Happy Experts to ensure you get the best help possible; but of course our doors are always open at your convenience nationwide Monday through Saturday from 10 a.m. to 8 p.m. and Sunday from noon to 6 p.m. When you speak to the sales associate, be sure to share specifics about what you did and did not like about the iComfort. Please let me know if there are any additional questions I can help to answer, and I sincerely hope that you’re sleeping happy soon!

    Happy New Year!

  5. My husband and I bought an I comfort bed from mattress firm about two years ago and we heard good things about the bed and this bed has not lived up to all the great comments. What do you recommend on a different bed. We are so tired of not sleeping.

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