Title: 6 Ways Your Bedroom Could be Harming Your Sleep, According to Experts
Getting adequate sleep is crucial for overall health and well-being, yet more than 35% of Americans struggle to get the recommended seven hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). While various factors can impact sleep quality, experts have identified specific steps that individuals can take to promote a restful slumber.
Dr. Shelby Harris, the director of sleep health for Sleepopolis and a licensed clinical psychologist, points out that adjusting the temperature in your bedroom can greatly improve your sleep. Lowering the thermostat to a range between 60 and 69 degrees Fahrenheit can create an optimal sleep environment, making it easier to fall and stay asleep.
Creating a clean, cozy, and soothing atmosphere in your bedroom is also crucial. Alex Dimitriu, M.D., the founder of Menlo Park Psychiatry & Sleep Medicine, recommends treating your bedroom like a luxurious hotel room. Clutter can contribute to stress, so take notes and pictures of hotel rooms where you have enjoyed restful sleep to replicate that calming environment at home.
The presence of technology in the bedroom can disrupt sleep as well. It’s recommended to designate a specific spot, out of sight, to place your devices while you sleep. Harris suggests that cell phones should be kept away from the sleeping area, as they are often associated with work or distractions, emitting bright and stimulating light that can interfere with falling asleep.
The rise of remote work has also led many individuals to set up workstations in their bedrooms, which can negatively impact sleep. Dimitriu advises creating a clear separation between work and rest by associating the bedroom solely with relaxation and stress-free activities.
When winding down before bed, reading printed books or using a dark mode e-reader can be beneficial. Dimitriu recommends avoiding devices that allow you to access news, social media, or emails, as these can hinder the ability to unwind and fall asleep easily.
Blocking out external light sources is crucial for uninterrupted sleep. Harris suggests using curtains or blinds in your bedroom to prevent streetlights or other sources of light from disrupting your sleep.
Another factor that can affect sleep quality is exposure to blue light emitted by electronic devices such as cell phones, computers, tablets, and LED bulbs. Harris advises seeking out orange or sunset-colored lights before bedtime and keeping the lights dim to promote a calm and sleep-friendly environment.
Furthermore, the quality of your mattress plays a significant role in your sleep. A worn-out or uncomfortable mattress can lead to poor sleep and contribute to aches and pains. Experts recommend replacing mattresses every seven to ten years to ensure optimal comfort and support.
By implementing these expert-recommended tips, individuals can create a sleep-friendly environment in their bedrooms, improving their chances of getting the restful sleep they need for overall well-being.
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