women

Sleeping Well : Sleeping Environments

- 7 Kinds Of Fruit That Pregnant Women Shouldn’t Eat
- How to have natural miscarriage
- Foods That Cause Miscarriage
- Signs Proving You Have Boy Pregnancy
Q: What is the best environment for sleep?
A: Most people find that a quiet environment is most conducive to a refreshing sleep, although this can differ on an individual basis. Some people need the absolute quiet of the countryside (no street noise), others feel comforted by “white” noise (noise from fans, air conditioners, or refrigerators), and yet others need a familiar environment with the hum of traffic outside. Generally, less noise is better but it depends on what you are used to.
Q: How important is my bedroom to sleep?
A: A quiet, cool bedroom provides the best environment for sleeping. If you can afford to, try to use your bedroom only for sleep–don’t make it a hub for family activities, your home office, watching TV, or the general living area, especially if you have difficulty sleeping. Sometimes this is not possible but even if your living quarters are tight, it can help if you cordon off the area where you sleep from a certain time at night to when you get up.
Q: Does my bedding or bed influence the way I sleep?
A: There isn’t much in the way of scientific research in this area, but it’s commonsense that if your mattress isn’t comfortable, your sleep will suffer. Pillows and mattresses don’t last forever, so reassess your sleeping environment every so often to make sure your body is getting the support it needs at night. Is there enough room for you (and your partner)? Do you wake up with a stiff neck or a sore back? Mattresses and bedding need to be kept clean, and you should take into consideration how they affect body temperature. A thick woolen blanket in the summer won’t help you sleep.
Q: How important is the level of light in my bedroom?
A: Generally, a darker environment is more conducive to sleep. Light affects your circadian rhythm. Exposure to bright light late at night can potentially postpone your sleep. Likewise, bright light, or the flickering light of a TV, during sleep is disruptive. Some people wake up earlier in summer with the early light and get to bed later. Ways to minimize exposure to bright light include heavy curtains, light-blocking blinds, or an eye-mask. If you live in an area that has very short nights or no darkness in summer (such as Alaska), a room without windows might be the answer.
Q: Should I be sleeping in a cool or warm room?
A: In general, a cool environment is more conducive to sleep because it reflects the fall in the core body temperature during sleep. Although scientists are still debating the temperature that is ideal for sleep, somewhere around 68–77°F (20–25°C) appears to be tolerated by most people and helps sustain sleep. A room that is either too cold or too hot can be uncomfortable and disruptive to sleep. In fact, heat leads to more disrupted REM sleep, increased nocturnal awakenings, and increases in the light stages of NREM sleep.
Q: Does humidity make a difference?
A: Humidity can also be a problem and coupled with heat can make sleep difficult. Air conditioning or a dehumidifier can help with this problem. On the other hand, if the air is too dry, this can lead to discomfort as well. If you are waking up with a sore throat and dry nose (and you’re not a snorer or habitual mouth-breather), then this could be due to too little humidity in the air. This can be a problem, especially with heating in winter.
Q: I find that I am easily awakened by noise; what can I do about it?
A: As we grow older, our sleep becomes lighter and we are more prone to disruption of any sort, including noise. If you find your sleep being disturbed by noise, consider using the following: ear plugs, sound-proofing measures such as double-glazing, rugs, roof insulation, “white” noise to mask other noises (using a fan or a generator), or relaxing music or tapes. If a noisy or restless co-sleeper is waking you up with snoring or snoring in association with breathing pauses, ask him or her to visit a doctor. In such cases, a separate bedroom also helps, although this can take its toll on the relationship.
Q: Should I have a clock in the bedroom?
A: The bedroom should be a time-free environment. However, since many people rely on an alarm clock to wake up in the morning, most of us have a timepiece in the bedroom. If the ticking of the clock does not disrupt your sleep or you’re not prone to lying awake at night watching a luminescent digital display screen, then there’s no problem. However, if you are having problems sleeping and you are a “clock-watcher,” then getting the clock out of the bedroom might improve your sleep.
Q: What about pets in the bedroom?
A: Again, it is a matter of what you are used to. If you have always slept in the same room as your pets and don’t find this disturbing, then there is no problem. However, studies have shown that people who sleep in the same room as their pets have more nocturnal awakenings and disruptions than those who don’t. Also, if you are allergic to animal dander your sleep could be worsened. If you have started having problems with your sleep, then try sleeping without your pet in the bedroom. It might be a wrench at first, but eventually it will do you good.

Myth or truth?

Myth

“You don’t need a comfortable bed to get a good night’s sleep”

Truth

If you’re tired enough, you can probably get to sleep anywhere, on a hard floor, in the back of a car on a long journey, or sitting upright in an armchair. However, for sleep that is consistently refreshing you do need a comfortable bed that feels secure. A comfortable mattress in a bedroom that is quiet, dark, and cool, and free of electronic equipment and clutter, is ideal.

Good and bad sleeping environments

Where and how we sleep depends on a myriad of factors, some within and some outside our control. If you have difficulty sleeping, consider some of the factors in your immediate sleeping environment. Sometimes a few small changes can make a large difference. There are no rules about bedroom color schemes or furnishings, as long as they appeal to you.

Table
Good EnvironmentsBad Environments
A quiet, cool bedroom that is used predominantly for sleeping (not for work, study, or family activities).A chaotic bedroom that is cluttered, messy, noisy, and used for too many purposes other than sleep.
A dark bedroom that does not have bright lights and where the curtains block excessive light.A bedroom that contains a computer, phone, TV, play station, and other digital and electronic devices.
A comforter or blanket that isn’t too heavy or too light. Air that is appropriately humidified.Air that is too dry, uncomfortable bedclothes, or a bedroom temperature that is too hot or cold.
A comfortable mattress, box spring, and pillows that suit your needs.A worn-out mattress and pillows that are uncomfortable to sleep on.
A welcoming bedroom that is free from clutter and electronic devices.Pets with a different sleep-wake cycle sharing the bed or bedroom.

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- Sleeping Well : Getting Enough Sleep - Is your lifestyle affecting your sleep?
- Analyzing the Causes of Stress : Assessing Relationships
- Analyzing the Causes of Stress : Analyzing Jobs
- Understanding Sleep : Dreams and Dreaming
- Understanding Sleep : Amount of Sleep
- I am Sure I Saw My Baby Smile Getting to know your baby
- I am Feeling So Depressed Your emotions after the birth
- Analyzing the Causes of Stress : Changing Practices
- Analyzing the Causes of Stress : Changing Organizations
- Treating Migraine : Eating, Drinking and Relaxation
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain