Kids are often able to sleep almost anywhere—on the ground, upside down, in bright sun, or during a thunderstorm.
Some adults retain this amazing ability, but you would probably agree that your environment can often make or break a good night’s sleep.
The modern world is not an optimal sleep environment. Creating a healthy sleep habitat is a big part of the fix—and can make the behavioral piece simpler or sometimes even unnecessary.
Temperature
A room temperature of around 66 to 69 degrees Fahrenheit (19–21 degrees Celsius) seems to be the sweet spot for most people. Notice that we said most people. We often hear from couples who are at opposite ends of the temperature spectrum, which can be a challenge.
Once you have your coolish, comfy temperature, you will want to use covers and/or PJs to create a microenvironment of warmth between your bed and the bedroom. You might consider taking a warm bath, spa, or sauna 1–2 hours before bed.
These strategies can help your core temperature cool—which is an important trigger for sleep. It may take some experimentation to get the temperature right, but as they say, “Cold feet means no sleep.”
Light
Turning out the light is usually the last thing you do before going to sleep, but light can influence your sleep many hours before you hit the hay.
These days most devices come with blue-light filters, so make sure to set your devices to filter out blue light in the evening, or better yet, stop using your devices a couple of hours before bedtime.
If you’re going to read, use a warmer, yellow-orange light from an incandescent bulb. Firelight is particularly soothing; although, we suggest against building a campfire in your bedroom.
Aside from blue-light filters, there are many products, from simple masks to headbands and similar products that can help reduce stimuli from light. You can search online for these products, or ask your coach for some advice.
Noise
Everyone has different sensitivity to sounds.
Light sleepers can be awoken by sounds in the night and not even realize it unless they become fully awake. Raising children can condition parents to sound sensitivity, which may last even after their kids have grown up.
If you think that noise is an issue for you, you might go for the old standbys of white noise or earplugs. There are many apps available that mimic nature sounds, but keep in mind that it may take some trial and error to find something that works for you.
Smell
Aromatherapy has been used for centuries to help with relaxation and sleep. Essential oils, such as lavender, have a long history and good scientific basis for their sleep benefits.
If you are struggling with sleep, consider a short trial of essential oils or other forms of aromatherapy to help with ambience. Check out the Complementary Corner section for some suggestions.
Comfort
Hard mattress or soft? Two pillows or one?
It seems like comfort should be the first thing to work on if you aren’t sleeping well.
Yet, you might not give it much thought. Why? Well, it can be hard to know if comfort is actually a problem. And testing out a new mattress in a brightly lit mattress store isn’t optimal—not to mention it feels kind of weird.
We often hear from patients who, by simply changing their mattress or pillow, have improved their sleep. So, a comfort upgrade is definitely worth considering.
As with temperature, comfort is subjective and can vary significantly between couples. Fortunately, there are products available that allow partners to manage their own needs.
Maybe the best place to start is to just to look at your bed. If there is a big divot that resembles you—it’s probably time to flip the mattress.
