from
$34.95
from
$34.95
from
$34.95
A dark, cool, and quiet room improves sleep quality.
Pitch black at night, dim lights prior to bedtime, lower temperatures, and pink noise can optimize your space.
Small changes to your environmentcan lead to better rest and health.
Simple changes to your sleep environment—like adjusting sound, light, and temperature—can have a lasting impact on your sleep quality and overall health. A few small tweaks can have an everlasting impact on 1/3 of your life, creating the perfect setting for restful, rejuvenating sleep.
By focusing on the sensory elements in your bedroom, you can make falling asleep easier and more effective. Here are a few tips to help you start breaking the cycle of poor sleep.
A dark, cool, and quiet roomimproves sleep quality.
Pitch black at night, dim lights prior to bedtime, lower temperatures, and pink noise can optimize your space.
Small changes to your environment can lead to better rest and health.
Simple changes to your sleep environment—like adjusting sound, light, and temperature—can have a lasting impact on your sleep quality and overall health. A few small tweaks can have an everlasting impact on 1/3 of your life, creating the perfect setting for restful, rejuvenating sleep.
By focusing on the sensory elements in your bedroom, you can make falling asleep easier and more effective. Here are a few tips to help you start breaking the cycle of poor sleep.
Falling asleep is a sensory experience that involves more than just laying down in bed. The feel of your sheets, the coolness of the air, the sound of white noise, or our recommended pink noise, and pitch darkness of the room all work together to signal your body that it’s time to sleep. By adjusting your sleep space to optimize these factors, you can help your body relax and drift into a peaceful slumber.
Light is one of the most powerful cues for our body’s sleep-wake cycle. Exposure to light, especially in the evening, can delay sleep and disrupt the natural rhythm of your body. To combat this, focus on managing light before bed. Use blackout curtains, an eye mask, or dim lighting to create a darker environment that tells your body it’s time to wind down.
A simple but effective way to prepare your body for sleep is to dim the lights after dinner, especially to a red hue. This mimics the natural decrease in light as the sun sets, helping your brain recognize that it’s time to relax. Consider turning off bright overhead lights and using lamps or soft lighting instead. And if you have electronics emitting light in your room, try covering those with painter’s tape to keep the light exposure minimal.
"Graphic about light management for better sleep."Sleep Foundation, https://www.sleepfoundation.org/bedroom-environment. Accessed December 18, 2024.
Your body temperature plays a crucial role in regulating your sleep. A cooler room can help lower your body’s core temperature, which is essential for falling and staying asleep. Sleep experts recommend keeping your bedroom between 60 and 67 degrees Fahrenheitfor optimal sleep. If you have a different temperature need as a sleep partner, one solution is to have multiple sets of blankets on your bed in order to navigate these different needs.
A quiet room is key to a peaceful night’s sleep. But if your bedroom is prone to disruptions, like traffic, snoring, or noisy neighbors, a white or pink noise machine can be a game-changer. White noise helps mask disruptive sounds, creating a more tranquil environment where you can fall asleep faster and stay asleep longer.
By introducing soothing background noise, you can block out distractions and create a peaceful sanctuary in your bedroom. This simple strategy can make a huge difference in the quality of your sleep. Our collaborators at SleepSpace created a specially designated white noise machine that adjusts based on your sleep stages in order to further promote the beneficial effects of sound (hint: make sure to turn on the deep stimulation feature).
"Graphic illustrating tips for better sleep hygiene."Verywell Mind, https://www.verywellmind.com/how-to-get-better-sleep-5094084. Accessed December 18, 2024.
Action items
Make one or two changes to your bedroom environment today. Focus on adjusting the sound, light, or temperature to create a sleep-friendly space. Experiment with blackout curtains, a white noise machine, or adjusting the thermostat to see how these changes impact your sleep.
By optimizing your sleep environment, you’re taking an important step toward better rest and better health.
THE DOCTORS BRAND™
America’s leading clinically proven nutraceutical brand for better sleep, less anxiety and less pain
*These statements have not been evaluated by the U.S. Food and Drug Administration. Our product is not intended to cure or treat any disease.
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