Improve your sleep environment

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It is not anything new to know that we should get a solid 7-9 hours sleep each night, but the quality of that sleep is just as important. So how can you improve your sleep quality and wake up feeling more vital?

Sleep environments are underrated and often overlooked when thinking about the quality of sleep. Some people say, 'I bought a good bed and matress to get a good nights sleep', but it doesn't end there. Even with the best bed in the world, there are other facotrs affecting your overnight recovery. An obvious one that we can all relate to is laying there, struggling to drift off after a stressful day at work. We play the events over and over, worrying about what the next day might bring. There are ways to take your mind off these things but lets take a look at some of the other elements we can influence.

  1. Technology - Blue light from your phone, TV and laptop can prevent you from falling asleep. It acts as a stimulant and inhibits the bodies natural processes that occur when the sun has gone down. Try putting the tech to oneside an hour before, pick up a book and have a nice cup of camomile tea to wind down.
  2. Room Temperature- Room temp can also profoundly impact your sleep quality. Studies have shown 16-18 degrees Celsius to be the optimal range to promote a good nights sleep.
  3. Create Darkness- Blocking out light from the outside world will help promote better sleep. Black out blinds or curtains are a great addition to improve your sleep environment.
  4. Reduce Noise- External noises hamper a good nights shut eye, even after you have drifted off. Try using some good quality ear plugs to block out unwanted sound.
  5. Consistency is Key- Although not part of your environment, making a habit of going to bed and waking at the same time each day can have a positive effect on your sleep quality and circadian rhythm. Try to remain conssitent on the weekends too!

Remember, it is not just how long you sleep but the quality that will help you recover from the previous day and ensure you are ready for the next. Poor sleep quality increases stress levels and negatively impacts health, wellbeing and performance, so it is crucial to get an optimal nights sleep.

Kieran Blay