About 50 to 70 million Americans suffer from some kind of sleep disorder, and one in three adults don't get enough sleep.
This means that if you are tossing and turning at night, you are not alone. Initiating sleep can be a challenge for many people, especially if you are having issues with stress. Many of us make our sleep problems worse with poor bedroom habits that can exacerbate insomnia.
Things That Can Affect Your Sleep
Here are some things that are known to influence sleep health:
- Extended use of electronics, especially late at night
- Poor diet
- Long work hours
- A chaotic sleep environment, with too much noise, etc.
- Exercising late in the day
However, one thing that many don’t consider is how room temperature can cause or exacerbate insomnia.
How Temperature Affects Sleep
Our body temperature starts to fall as bedtime approaches. It drops further when we sleep. Towards the morning, it rises again. This is normal and natural, but the temperature of your bedroom can affect it. Incorrect bedroom temperature can result in:
- Difficulty falling asleep
- Frequent waking
- Low-quality REM sleep, which can cause you to wake up still feeling tired.
If your bedroom is too warm, then this interferes with this natural process. The ideal sleep temperature is between 60 and 65 degrees Fahrenheit. The exact temperature varies from person to person, so you may want to experiment with it. If you are unable to achieve a temperature this low (for example if you live in a hot climate and have inefficient air conditioning) then at the very least aim for a lower temperature than during the day. You can also point a fan directly at the bed, open the window, and wear lighter clothes to bed.
If your bedroom is too cold then you may sleep in an uncomfortable position to try and trap body heat. This is often easier to remedy; you can always add more clothes or blankets.
What If Changing the Temperature Does Not Help?
If you are still having issues sleeping, there are a few things you can do. This might include dealing with sources of noise or using white noise or ambient sound to "drown out" uncontrolled noises. Another thing to check is that your bedroom is dark enough and you don’t have added distracting light.
Your pillows can also impact your sleep. If your pillows are worn out and thinner than you like, it's time to replace them. Some people find that gel or memory foam pillows can help. For other people, sleeping with a body pillow can be helpful by keeping your spine in a good position. Not only can this help sleep, but it can also keep you from waking up sore. Trying out different types of bedding can help too.
One important way to optimize sleep is to find the right mattress. Try out different sizes, firmness, and adjustments. Adjustable mattresses can be a lifesaver for couples with different preferences and needs.
Now that you're armed with this information, it's time to take charge of your sleep and get the rest you deserve! At Land of Sleep, we strive to provide our customers with comfortable, quality bedding needs to ensure they get the rest they need to get through their day. We are family-owned and have provided top-notch customer service for years and are ready to help you with all of your sleep needs.