Setting The Room Conditions For An Insomnia Cure

After establishing a consistent bedtime routine it is important to create a comfortable and relaxed atmosphere in your bedroom.

The more cozy and harmonious your bedroom, the more relaxed you will feel.

Set yourself a goal of promoting a calming and restive atmosphere.

This can be achieved by creating an appealing bedroom environment that also functions without interruptions or annoying irritations.

• Temperature. Ensure that you have a comfortable room temperature. Ideally your room should be on the cooler side: however you should experiment with your own comfort level.
  
  You don't want to wake during the night either too hot or too cold and then find yourself wide awake once again. Sleep experts say that the ideal room temperature is 65 to 70 degrees F.



• Ventilation. If at all possible try to sleep with the window open - however slightly. This will allow for proper room ventilation.
  
  An adequate air current will allow you to breathe in circulating air - aiding your body in breathing deeply and correctly.



• Noise. You may be sensitive to noises around you and outside of the bedroom. If you find that noise is disturbing or interrupting your sleep you may want to consider purchasing ear plugs.
  
  Ear plugs may take a little getting used to, however there are plugs on the market that are specifically designed to be comfortable and unobtrusive to your sleep. Take time to try what works best for you.
  
  If you find ear plugs to be too uncomfortable you may want to use a "white noise" machine, such as a fan. "White noise" from the fan is used to over-ride or mask other sounds that may be disturbing to your sleep, such as traffic and voices.



• Light. Ideally have your bedroom as dark as possible so that you experience the daytime/nighttime cycle. Light may disrupt your body's normal circadian rhythm and signal you to wake up.
  
  If you find it difficult to fall asleep in a room infused with too much light, try purchasing an eye mask. There are eye masks on the market that will be comfortable to wear as well as effectively block out any interfering light.
  
  If you find an eye mask to be too uncomfortable try hanging thick curtains or installing blinds.



• Clocks. If you find yourself listening to the ticking clock you may want to remove it, or replace it with a digital alternative.
  
  If you find yourself constantly looking at the time to see how many hours you have left to sleep you may want to turn the digital clock to the wall. Knowing that time is passing will only increase your anxiety and stress about not sleeping.



• Stimulation. Make sure that your room lacks any stimulation that might lure you from sleep. This includes the television, computer or stereo equipment. Ensure that you only use your bedroom for sleep and sex. The one exception to this rule is the use a CD player or tape machine in the bedroom, but make sure that you only use it for playing relaxing or sleep-inducing music.
  
  [There have not been many laboratory studies, but there is good evidence that post-coital sleep is deep. If you have sex, then it suggests that it's easier to get to sleep and that sleep is deep.]



• Humidity. Don't let your room get too dry. If this proves difficult then you may want to consider purchasing a humidifier, especially in the winter months.



• Clothing. Wear comfortable, loose clothing. The more constrained or uncomfortable you are the more likely you are to wake up during the night.

Your goal is to find the ideal sleep conditions for your personal preferences and you may have to experiment and try a variety of techniques to find what works best for you.

Next >>> Comfort/Posture

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The information contained here should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for educational and informational purposes only and in no way should be considered as an offering of medical advice.