How to Improve a Sleep Environment

If your sleep is actually restful, then you will need much less to function normally and productively.

In this electronic media age, overstimulation can create disrupted sleep habits, making it harder to wind down to sleep. Not only do we survive on less and less sleep, but we may wake more frequently during the night that prevent us from fully benefiting from our sleeping hours. Learn how to improve your sleep environment and deepen your rest.

Things You'll Need

• Nightlight
• Alarm Clock
• Thick Curtains
• CD or MP-3 Player
• White-Noise Recording

Instructions

1. Replace your digital alarm clock with one that is not easily read in the dark. You can use a clock with a dark face or just use your cell phone. The point is to prevent you from waking up to see what time it is. You are less likely to awake before your alarm if you know that you will not be able to check the clock.

2. Hang heavy curtains on your windows. Even if you do not like to sleep in the dark, taking control of your sleep environment will help you get a more beneficial slumber. Changes in light can cause you to wake up--even if you do not really remember doing so. By hanging heavy curtains, you will be in complete control of the light in your room and it will not change until you wake up on your own and alter the settings.

3. 

   Install a nightlight. While some people can only sleep in the pitch darkness, experts believe that most people sleep slightly better if there is a dim light in the room. You do not necessarily need a light that completely illuminates the room, but a dim glow from the bathroom can actually help you sleep more comfortably.

4. Play white noise or music all night. Many people use the television or radio to help them fall asleep. However, these devices create the same types of environmental changes that an open window can because the noise level and type will not remain the same all night. Instead, use an MP-3 player or CD player to create a steady, even flow of low-volume and non-discordant noise that can help lull you to sleep.

5. Make your bed as comfortable as possible. If you are sleeping on an old mattress, you probably already are aware of the root of your sleep problems. Consider replacing your mattress with a good air mattress and really nice sheets if you are unable to buy a new, conventional mattress. Wash your sheets regularly and replace old pillows with new fluffy ones. A cleaner, sleep environment can lead to better sleep.

6. Clean your room. Clutter actually keeps people awake--even if they are not actually bothered by it while they are awake. A clean room will help keep your mind clear and undistracted as you fall asleep, which will lead to better rest once you are fully asleep.

Tips & Warnings

• If you suffer from long-term sleep deprivation, see your doctor.

Resources

• Learn more about sleep disorders and locate a sleep clinician here.
• Learn more about restful sleep and sleep disorders here.
• Learn about sleep apnea and ways to deal with it here.