Maintaining an ideal sleep environment is essential to getting quality sleep. If you’re struggling with insomnia or never seem to wake up feeling refreshed, you can find the resources you need at Stat Care Pulmonary and Sleep in St. Petersburg, Florida.
Our sleep experts, Ashok Tyagi, DO, CPE, and Himanshu Chandarana, MD, specialize in at-home and in-lab sleep testing to find what’s causing your sleep issues. They also customize care plans using lifestyle changes, medications, and other strategies to improve sleep quality.
Our providers can also recommend a sleep environment to help you fall asleep more easily and wake up feeling full of energy.
4 ways to improve your sleep environment
If you’re not sleeping well and aren’t sure how to change up your environment, here are four things to consider first:
Your body’s sleep cycles are influenced by light and dark. When the sun sets and darkness falls, your body releases the hormone melatonin to regulate your circadian rhythm. Melatonin also helps relax your body so you can drift off to sleep.
What to do: Maintain as much darkness in your bedroom as possible by using blinds or blackout curtains. You can also cover your eyes with a sleep mask if you have no control over certain light sources.
What not to do: Don’t use overly bright light bulbs in your bedside lamp. You should also turn off your television and other electronics at least one hour before bed to prevent overstimulation that interferes with good sleep.
What to do: Your body temperature drops in the evening. If you sleep in a room that’s too hot or cold, you may feel too restless to sleep well. Set the room temperature at about 65°F to promote good quality sleep. You may also need to crack a window or use a fan if the room feels stuffy.
What not to do: Don’t sleep under piles of blankets or wear heavy night clothes. If your body overheats, it can wake you up throughout the night. If you’re feeling cold, add a thin blanket to your bed and wear warm socks to keep you comfortable.
What to do: The quality of your bed significantly impacts your ability to get good sleep. Invest in a mattress that’s not too soft or firm. Your mattress should also offer enough surface space for yourself and your partner. Mattresses should be replaced every 6-8 years.
What not to do: After getting a new mattress, don’t forget to upgrade your pillow. A pillow that doesn’t offer enough support can lead to headaches, neck pain, and other issues that disrupt sleep.
What to do: A cluttered sleeping space can make falling or staying asleep difficult. Your bedroom should be calm, a sanctuary that prioritizes sleep. Keep the space clutter-free and filled only with objects that bring you peace, such as family pictures and live plants.
What not to do: Don’t keep a television, computer, or other technology in your sleeping space. Also, remove items that belong elsewhere, such as your office or your child’s playroom.
For more tips to improve your sleep environment, call Stat Care Pulmonary and Sleep today.