The ideal sleeping environment

Our sleep is crucial for our well-being and health. proper sleep hygiene and an ideal sleeping environment you can support your body sleep better and to regenerate optimally at nightHere you can find out what the ideal sleeping environment looks like and what you need to consider to promote restful sleep.

Table of contents

1. Proper sleep hygiene
2. The ideal sleeping environment
1. bedroom
2. sleeping equipment
3. room temperature
4. Light
5. noise & sounds
3. Conclusion

1. Proper sleep hygiene

Our sleep is one of the most important foundations for our well-being and health every day, and yet it is not that easy to wake up every morning feeling really refreshed. With the right sleep hygiene, you can help your body to regenerate optimally during the night and prevent sleep disorders such as problems falling asleep and staying asleep. After all, good sleep does not just happen by chance and is one of the most important foundations for our well-being and health. Good sleep hygiene includes, among other things, the design of your sleeping environment.

2. The ideal sleeping environment

Where and under what conditions we sleep at night has a decisive influence on the quality of our sleep. Unfamiliar and external circumstances in particular can encourage temporary and chronic sleep disorders and quickly lead to us waking up again and again during the night or not being able to get a restful sleep at all. An ideal sleeping environment, adapted to your needs, on the other hand, provides you with optimal conditions for an undisturbed night and offers the best conditions for a good night's sleep.

A good sleeping environment includes not only the bedroom or room itself but also the prevailing conditions of light, room temperature, air quality and the furnishings of your sleeping area.

#1 The Bedroom

Rest and relaxation prepare the body optimally for sleep and have a positive effect on the process of falling asleep. The bedroom should therefore be a tidy, comfortable retreat and, just like the bed, should only be used for sleeping. In any case, try to separate work and rest areas from each other and banish anything that could distract you from sleep and disturb your night's rest, such as televisions or other digital devices.

#2 The sleeping equipment

“You lie in your bed as you make your bed”! The mattress, pillow and duvet should support a comfortable sleeping position and give the body the opportunity to relax completely. Make sure the mattress is not too hard, but also not too soft, and use a pillow that is adapted to your preferred sleeping position to avoid muscle tension and to be able to fall asleep more quickly in a comfortable position. You can find out everything about the perfect sleeping position here.

#3 Room temperature

The room climate also influences our sleep, and both an ambient temperature that is too cold and too warm have a negative effect on sleep quality. Regulating body temperature by freezing or sweating in response to an unpleasant ambient temperature puts the body under stress and promotes problems falling asleep and staying asleep. With the natural sleep-wake rhythm, our body temperature drops continuously in the evening and at night until it slowly rises again from around 3 a.m.Experts therefore recommend a rather cool room temperature between 16 and 18 degrees Celsius.

#4 Light

Light plays an important role in our natural sleep-wake rhythm and functions as an external clock for hormone production. As darkness increases, our body begins to release the sleep hormone melatoninwhich makes us tired. Bright light, on the other hand, inhibits melatonin production and thus counteracts natural sleep. The sleeping environment should therefore always be kept as dark as possible and daylight and disturbing light sources, such as glowing alarm clocks, screens and Smartphones are banned.

#5 Noise

Acoustic stimuli are usually perceived and processed unconsciously by our brain – even during sleep. Background noise or noise can not only hinder falling asleep, but also disrupting sleepEspecially when a noise stands out in an otherwise quiet sleeping environment, our brain reacts to it and wakes us up. To improve sleep, you can remove potential sources of noise from the sleeping area, turn off TVs or radios before going to sleep, and keep the window closed at night to keep out street noise.

3. Conclusion

In summary, a darkened and quiet room with comfortable sleeping equipment and temperatures between 16 and 18 degrees Celsius is considered the ideal sleeping environment. This creates the optimal conditions for falling asleep quickly and calmly and for as undisturbed, restful sleep as possible. In particular, in conjunction with other rules of good sleep hygiene, you can positively influence your sleep in this way and ensure that you get the most out of your sleep in the long term and start the day fit and rested in the morning.

• Your bedroom should be a place of rest and retreat and, like your bed, should be used exclusively for sleeping.

• Make sure you have comfortable sleeping equipment and choose a mattress, pillow and duvet according to your needs so that you can lie comfortably and relaxed.

• Prefer a rather cool room temperature, 16 to 18 degrees Celcius are considered to be conducive to sleep.

• Avoid bright light and keep your sleeping environment as dark as possible.

• Make sure the environment is as quiet as possible and exclude potential sources of noise from the bedroom.

Best regards and see you soon!