One of the most important aspects of getting good night sleep is making sure you've set yourself up for sleep success.

Sleeping is our most vulnerable state. What people don't realize is how aware of the surroundings our unconscious systems are. If we don't feel at ease or safe, we'll get a much poorer and lighter level of sleep.

Ideally, your bedroom shouldn't function as other spaces and should have one intended purpose - The place where you sleep.

Keeping your bedroom tidy and clutter, anxiety-free without frivolous extras has shown to improve sleep quality.

As our internal clock cues sleep, we not only want to start getting as little light exposure after 8pm as possible but we also want to make our rooms pitch black dark.

Perform a 'Light Test' by turning off the lights in your bedroom and after allowing your eyes to adjust to the dark take inventory of how dark it really is and where you can see light. Your challenge this week will be to make your room as dark.

Do not bring your phone to bed with you, leave it in a far corner of the room or better yet, in another room entirely and set it to do not disturb for the night. Apple users can do this right from their watches.

Do Not Disturb mode can be set-up so important contacts can still get through in cases of emergencies.

Setting your room at the right temperature is also super important.

Contrary to warm bed sheets and fuzzy pyjamas, our biology is wired to the dip in temperature at night. Some studies show it's this initial drop in temperature that promotes sound sleep. Adjust your bedroom to 2° Fahrenheit or 1° Celsius cooler than normal day temperature in your home. Bedroom temperatures don't need to be frigid, just a few degrees cooler.

If we want a good sleep, we need to cool down.

Aside from air conditioners and fans, Chills pads, Bed Jets and cooling mattresses can also be helpful to imitate deep sleep, especially if you are a hot sleeper.

Bedroom temperatures don't need to be frigid, just a few degrees cooler.

Lastly, we want to sleep in quiet environment. If you're someone who falls sleep better to some noise or you can hear the outside bustle of life from your bedroom, considering using white noise to mask those sounds.

Ear plugs and eye masks can be super helpful and may require time to get used to sleeping with them first.

What is the perfect the mattress, pillow and blanket?

For mattresses, something that is flat and firm enough that supports your body in a neutral and level position. Typically, firmer mattress work better for back and stomach sleepers while medium mattresses for side sleepers. You'll know it's time to replace your mattress when it sags or dips where you sleep.

Likewise, the pillows should keep the head level and won't crook it too high or too low or cause the shoulders to collapse in.

Weighted blankets can be beneficial for anyone who has trouble relaxing and feeling calm when they climb into bed. Really something you'd want to experiment with if you think you'd benefit from using one.

Wearable tech can give us feedback on sleep quality, sleep movement and sleep efficiency and help us figure out what's helping with recovery and what isn't.

LINKS

Bed Jet | Climate Comfort For Beds

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