3 Ways to Create the Perfect Sleep Environment
So you’ve created a workout routine, or hired a coach to design one for you. You’ve figured out your macros and the calorie targets you need to hit to achieve your body composition goals. You’ve developed a plan that works for you and your lifestyle, but it still feels like something is missing.
Well, it might be your sleeping habits that are impacting your results.
A good night of rest is crucial in helping us mentally and physically recover, keeping us focused, and improving overall health.
Growing up, we used to wear our sleep deprivation like a badge of honor.
“Oh you were up late doing homework? Well, I didn’t go to sleep until 2 AM. and I had to be up at 6 to catch the bus.” or “I stayed up all night studying, I don’t know why I failed that test.”
And if we stayed up late on the weekends and tried to sleep in the following day we would be met with judgemental comments about laziness or sleeping the day away. But really we should all be trying to maximize our sleeping hours. We want to be really good at sleeping. Like, really good. 7+ hours a night good.
So how do you go from a couple hours of sleep per night to deep, restful and recovery focused sleep?
Below are 3 tips specific to creating the “ideal” sleeping environment, in another post we’ll focus on how to “wind down” for better sleep.
If you sleep next to a partner, get a separate comforter
I regularly joke that my greatest piece of marital advice is for people to buy two separate comforters, but it really has been the greatest upgrade to both me and my wife’s sleep. Separate blankets prevent you from waking up in the middle of the night freezing when your blanket hog of a partner steals the covers (because it’s always the other person and never you, right?).
This is also a great way to make temperature adjustments for each person. If you like a thinner blanket while your partner likes something a bit bulkier, you can each have different blanket weights, or try putting two duvets within the same duvet cover.
Invest in some black out curtains
You know those gorgeous windows that you fell in love with when you bought your house? Yeah, as beautiful as the view is from your bedroom, it can also be hindering your sleep. While waking up to the sun is a great way to start your day, being woken up prematurely due to light is not conducive to great sleep. Black out curtains are a fool proof way to make a difference in your sleeping environment.
If black out curtains are not an option, try out a sleep mask for a similar result. The goal is to create a very dark room, the darker the better.
Cool it down
Your body temperature will drop while you’re sleeping, particularly when you enter REM sleep. Dropping the temperature in your room can help lower body temperature faster so you can fall asleep quicker and spend more time in a deeper sleep. Cleveland Clinic recommends the best temperature for adults is between 60 and 67 degrees, while babies and toddlers will need a room a bit warmer between 65 and 70 degrees.
There are a couple different ways to cool down your bedroom other than lowering the thermostat. If it’s cooler outside than it is in your home, try cracking the window. If it’s warmer outside, make sure to keep your blinds or curtains shut. Use a fan to keep air circulating. Try cooler bedding, like sheets, mattress toppers, or pillows. Invest in lightweight and breathable pajamas.
A good sleep environment is the first step to getting better sleep, but there are other components that impact rest that I’ll discuss in a later post. For now, focus on the environment and how you can optimize what you are currently doing. Many clients have told me that the sleep improvements we make are some of the most drastic changes they see to their overall quality of life.
