According to the American Sleep Association (ASA), the average adult requires seven to nine hours of sleep each night. However, one study indicated 35.3 percent of adults get less than seven hours of sleep per night. Moreover, thirty-seven percent of individuals between the ages of 20 and 39 report not sleeping enough and so did forty percent of individuals between the ages of 40 and 59. Unfortunately, not getting enough sleep leads to health problems, but it’s possible to promote rest by creating a sleep friendly environment.
The temperature of the room matters. Ideally, a person wants to make the temperature of the room between 60 and 67 degrees Fahrenheit. It’s important that a person experiments until he or she finds a temperature that’s most comfortable.
Choosing Mattress and Pillows
There isn’t a mattress firmness and pillow fluffiness that are best suited for sleep for every person. It’s completely dependent upon a person’s personal preference. If an individual wakes up with neck or back pain, it’s possible that the mattress or pillow isn’t ideal and needs to be changed. It helps to look at reviews of what others determine as the best mattresses or pillows to assist in making a decision. Keep in mind, the average mattress only lasts around 10 years possibly longer, so an old mattress could be the cause of a poor night sleep.
Don’t Fall Asleep With Loud Noise
Even if a person feels like the noise of the television is helpful, it doesn’t encourage a person to go into a deep sleep. Instead, a person should use an air conditioner or fan as background noise.
Create a Routine
Part of creating a sleep friendly environment is developing a bedtime routine that promotes sleep. It’s important to avoid physical activity like exercising too close to bed because it increases a person’s heart rate and can overly excite a person. Additionally, one should avoid using electronic devices like a cell phone or tablet. Television is also an activity to avoid before bed. Some relaxing activities that help with sleep include meditating, reading, or listening to music.
Reduce or Eliminate Lighting
Any type of light can trick a person’s body into thinking it’s a different time than it really is. This can make people have difficulty falling asleep. It’s important to remove as much light from the room as possible, even night lights. If too much light enters through a window, darkening curtains can help.
One study published by the Alaska Sleep Clinic suggests the color of a bedroom affects how long a person sleeps. It appears those who sleep in a room that’s green, yellow, or blue sleeps longer than others. It’s thought that these colors are connected with calmness and relaxation. People who sleep in gray, brown, or purple tend to get the least amount of sleep. Hues of gray and brown are associated with depression and dreariness. Purple can be too overstimulating.