Creating Your Perfect Sleep Environment

One of the more serious health risks we face as Americans is our constant lack of sleep. It's well known that sleep deprived people have more car accidents and perform more poorly on skills tests. Lack of sleep will make any health condition more complicated and can be a direct factor in the cause of many illnesses. Creating a sleep environment perfectly suited to your particular needs will improve the quality and quantity of your sleep. Making a few simple changes in your bedroom and bedtime routine is easy and can make a significant difference in your sleep patterns and improve your daytime performance.

The most important step you can take to get a good nights rest is to select the right bed. There is a dizzying array of mattresses on the market right now; therefore, choosing the right bed can be difficult. Technology has played a major role in the bedding industry, so if it has been many years since you bought a mattress you will notice many changes. Whether you select a foam mattress, a traditional spring mattress, or an adjustable mattress, select one that is at least 4 inches longer than you are for the leg room you need. Help your mattress last longer by flipping it over once a month and keeping a mattress cover around it. Placing it on a sturdy box spring or platform and spraying it every few months with Lysol to kill germs will help keep it in shape.

After the mattress is in place, make your bed up in a way that aids your sleep. Select a color of bedspread that you find soothing and in a texture you find appealing. Selecting sheets can be difficult because of the many styles available. For an extremely soft sheet, try a cotton sateen sheet in a high thread count. This type of sheet will wrinkle much more than most, but its softness cannot be beat. The rule of thumb when buying sheets is that the higher the thread count, the softer the sheet. Inexpensive sheets are available in poly-cotton blends and tend to wrinkle less, or try a stiff cotton sheet to avoid wrinkling. Luxury bedding includes sheets made from Egyptian cotton, an exceptionally soft sheet with a nice weight. Flannel or jersey sheets are very soft and perfect for keeping warm in the winter. Cotton sheets will keep you cool in the summer. Having the right sheets and bedspread will make you comfortable for the perfect nights sleep!

Once the bed is prepared, make a few changes to the bedroom. Lighting can affect our sleep patterns by tricking our brain and body into wake mode. Many of us cannot fall asleep in a bright room, so make sure your bedroom is dark enough at bedtime. This includes the light from televisions or computer screens. A low amber light or night light should be just enough. Temperature can wreak havoc with our sleep as well. Cooler bedrooms tend to let us sleep better than warmer rooms. Our body temperature naturally rises upon waking, so keeping the bedroom cooler at night is a useful tip.

Finally, take a look at your usual bedtime routine. Do you usually end the night collapsing into bed without even washing your face? Giving your body and mind time to wind down is essential for getting a good nights sleep. Take time before bed to make a few notes for the next day so you won't lie awake thinking about all of your responsibilities. Take a warm shower, or drink some hot herbal tea. Try listening to relaxing music while you get ready for bed. Avoid watching television or starting that new novel, both of which can end up keeping you awake past your bedtime.

Sleeping well is something so many of us wish we could do on a regular basis. With a little planning and a few simple changes, getting the perfect nights sleep is not just a dream!