room conditions and insomnia header graphic

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

Best sellers from

Sleep Better 2-Inch Visco Elastic Memory Foam Mattress Topper, Full
Amazon Price: $64.90
Customer Review: When I moved out for school I bought a bed and frame from Ikea. About 6 months later I bought this pad to give me that extra softness. My roommates have all bought them now and we all sleep better. I wake up better rested and ready for classes. I'm sure we all remember how bad dorm beds and college housing beds are. Don't kid yourself, they've not ...
 
1200 Thread Count California King Size Goose Down Alternative Comforter 100% ...
Amazon Price:
Customer Review: My husband and I have been using this product for over a week and we love it! Very warm and comfy but not too overbearing. My husband usually has hotsweats at night but since using the down comforter they are significantly reduced and have almost gone away!
 
Newpoint Terry Full Waterproof Mattress Protector
Amazon Price: $24.99
Customer Review: I bought this based on the reviews it received and I'm very happy with the mattress protector. We have two little kids, a dog and a few cats. This protector works great!! As another customer wrote, you do not hear any crinkling sounds and the terry fabric is really soft.
 
Bed Bug Proof Box Spring Encasement by Protect-A-Bed, Full Size
Amazon Price:
 
Thomas the Train Fleece Throw
Amazon Price:
Customer Review: I bought this as a cover for my son's new Thomas toddler bed. It looks great on the bed, and is definitely large enough. My son seems to like it fine, but doesn't cover up much with it at night because he tends to sleep hot. I saw one review that said they were not happy with it because they thought it was not thick enough. Trust me, if it was ...
 
Pinzon Pyrenees Full/Queen Medium Weight PrimaLoft Comforter
Amazon Price: $119.99
Customer Review: I don't know how to describe this comforter really. It is amazing!! Wish I could afford to buy several for my friends. One night with this comforter is all you need to be warm, comfortable and you'll be happy you bought it. I sleep like a baby all night. My cat on the other hand took a few nights to get used to it, since it felt different to her...
 
sleep insomnia - Google News

Interview: specialist talks about insomnia and sleep - KSTP.com
11 Mar 2010 at 5:13pm

Interview: specialist talks about insomnia and sleep
KSTP.com
How many times have you woken up in the morning and wished for more sleep? Dr. Michael Schmitz, who runs the Insomnia and Behavior Sleep Medicine Program at ...

and more »

 
You are here : Front - MSU The Trail Blazer Online
11 Mar 2010 at 11:16pm

You are here : Front
MSU The Trail Blazer Online
Wilburn said the main types of sleep disorders are sleep-onset insomnia (difficulty falling asleep), sleep maintenance insomnia (frequent or sustained ...

and more »

 
Pre-bedtime routines include sex, work and worrying: New study breaks down .....
9 Mar 2010 at 11:01am

New York Daily News

Pre-bedtime routines include sex, work and worrying: New study breaks down ...
New York Daily News
"There's enough research out there to suggest there may be ethnic differences in sleep disorders, such as insomnia and sleep apnea, differences in the ...
Are you plagued by insomnia...

 
Long Beach Memorial sleep disorder centers offer tips for daylight-saving swi...
11 Mar 2010 at 12:02am

Business Gazette

Long Beach Memorial sleep disorder centers offer tips for daylight-saving switch
Long Beach Press-Telegram
Sleep disorders come in a wide array. More than 100 types of sleep disorders have been identified and range from insomnia or the inability to sleep, ...
Sleep center helps resid...

 

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.