Have you noticed how well you sleep in a hotel room? This is because hotels have created the perfect sleep environment for you. You can create the same sleep environment at home and get your best night’s sleep.
Quality sleep is important for your body to restore vital cellular functions and unplug from the sensory world. Studies show that you should aim for the sweet spot of 7-7.5 hours sleep a night. There are many benefits to getting a good night’s sleep.
- Improve mood
- Cardiovascular health
- Regulate blood sugar
- Improve memory, attention, and concentration
- Boost immune system
- Weight management
- Relieve stress
- Athletic performance and energy
Now that you know the importance of getting good sleep, how do you create the perfect sleep environment for good sleep?
Best mattress, pillows and sheets
A perfect sleep environment all starts with quality materials. Invest in the best mattress, pillows and sheets you can afford. The firmness of the mattress and pillows will depend on your preference and sleep position. When buying sheets, think of material and thread count. Tighter weaves and higher thread counts can prevent air circulation and may not be ideal in hot weather.
Cool bedroom
Have you ever noticed how cool the hotel room is when you first enter? Your body usually experiences a drop in body temperature of 2 degrees at night during sleep. By keeping a cool bedroom between 60-67 degrees F, it signals your body that it’s time for sleep.
Keep it Dark
Bright light sends a signal to your brain to stay awake. Blue light from phones, tablets and computers can interfere with the release of melatonin, a sleep hormone. Keep your bedroom dark with blackout curtains. You can also wear an eye mask. Use a dimmer switch in the bathroom so your eyes and brain are not exposed to abrupt bright light in the middle of the night when you need to use the bathroom. Turn off electronics at least 30 minutes before bedtime.
Noise to a minimum
Wear ear plugs or a noise canceling machine to drown out distracting noises that prevent you from shutting down your brain.