You have a comfortable mattress, plenty of pillows, and the room is dark and quiet. You lay in bed waiting for sleep to come. You wait. And you wait. And you wait some more. Why can't you just fall asleep? The good news is, you're not alone.
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The American Sleep Association estimates between 50 and 70 million Americans struggle with sleep disorders. With 30% of adults reporting struggling with insomnia, that makes it the number one sleep-related problem plaguing the nation. While insomnia can wreak havoc on your sleep schedule, many bedroom habits individuals have can exacerbate insomnia therefore making it increasingly difficult to catch some Z's. In today's day and age, our lifestyle influences our poor quality of sleep through things such as:
- Extended and late night electronic use, AKA blue light exposure
- Poor dietary choices
- Increased/prolonged stress
- Longer work hours
- Chaotic sleep environment
But what if the culprit of your insomnia is something different?
Studies show that the temperature in your bedroom plays a large part in the amount and quality of sleep you get. If your bedroom is either too hot or too cold, your body can have trouble falling asleep and staying asleep, disrupting your night and causing problems into the next day. Your sleep is important, so make sure you are doing everything you can to get enough of it!
Having a bedroom temperature that is too hot or too cold has been associated with many symptoms of insomnia:
- Difficulty falling asleep
- Frequent waking
- Low quality REM sleep
In order to initiate sleep, our body temperature drops slightly; the optimal temperature to achieve restful sleep is between 60 and 67 degrees Fahrenheit. Maintaining a consistently cool temperature is crucial in ensuring healthy sleep habits throughout the night. If your sleep environment is too hot or stuffy, you may spend the majority of your night tossing and turning, flipping the pillow back and forth.
Similarly, if your bedroom is too cold you may not achieve restful sleep either. You may sleep for periods of time curled up in uncomfortable positions to trap body heat, leaving you sore and achy the next morning. Luckily it is easier to rectify a chilly sleep environment by adding more clothes or blankets should you not want to turn up the thermostat. However, maintaining a well-regulated temperature in your bedroom should be top-priority at all times of the year.
If the temperature in your home is where it is supposed to be and you are still a troubled sleeper, try adjusting the environment to a lower noise level and dimming the light; signaling to your body that it's time to rest. If the environment you are sleeping in isn't the issue, consider changing where and how you sleep. Finding the right mattress for your body will optimize sleep. Try out different sizes, firmness, and adjustments. Your pillows can also cause you to get less-than-great sleep; replacing worn-out, thin pillows may do the trick, or trying gel pillows or memory foam pillows can help you doze off more quickly. Additionally, testing out different kinds of bedding (i.e., down comforters, duvets, quilts, etc.) may help you fall asleep quicker and stay asleep longer.
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. Family owned and providing years of top-notch customer service, visit our website and let us take you to the land of sleep!