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The Unseen Sleep Influencers: Your Environment
It’s not just about your bedtime routine. What’s around you while you sleep can also make a big difference in your rest.
The Light Factor: Day and Night
Light is a powerful signal for your body’s sleep-wake cycle. Both natural and artificial light matter.
Daylight Helps You Wake Up
Getting natural light during the day helps keep your body clock on track for wakefulness.
Evening Light Can Keep You Up
Too much light at night, especially blue light from screens, can stop you from feeling sleepy.
Easy Ways to Manage Light
Get sunlight in the morning and dim the lights in the evening. Blackout curtains can be a big help.
The Noise Around You
Unwanted sounds can easily disrupt your sleep, even if you don’t fully wake up.
Inside and Outside Noise
Noise can come from inside your home (pets, family) or outside (traffic, neighbors).
Noise Messes with Deep Sleep
Even quiet noises can pull you out of the deep, restful stages of sleep.
Simple Solutions for a Quiet Room
Earplugs, white noise machines, and thick curtains can help block out unwanted sounds.
Temperature and Air Quality
The temperature and how clean the air is in your bedroom can also affect how well you sleep.
The Best Sleep Temperature
A slightly cool room is often ideal for sleep. Most experts recommend between 60-67 degrees Fahrenheit.
Clean Air for Easy Breathing
Dust, allergens, and bad air quality can irritate your breathing and disrupt sleep.
Tips for Better Air and Temperature
Use fans, air conditioning, and air purifiers to keep your room comfortable and the air clean.
Other Things in Your Sleep Space
Beyond light, noise, and temperature, other things in your bedroom can influence your sleep.
Comfortable Bedding Matters
A good mattress, pillows, and comfortable sheets can make a big difference in how well you sleep.
Keep It Tidy and Calm
A cluttered or messy bedroom can create mental stress and make it harder to relax.
Scents and Sleep (Use Carefully)
Some scents like lavender can be relaxing for some people, but be mindful of allergies and strong smells.