Sound and temperature – both have a role in your ability to get a good night sleep. Let’s talk about sound first. Even the most subtle sounds when you are trying to sleep, sounds that during the day may go unnoticed by you, have the potential to disrupt your sleep cycles. An example could be a ticking clock – during the day there are many other sounds but at night, when everything else is quiet, that ticking can sound MUCH louder. Your heat or air conditioning turning on and off is also something that you may not notice much during the day but at night it gets much noisier. It’s also important to know what conditions work best for you. I am someone who needs complete silence, even the slightest noise seems to wake me up. Perhaps you are someone who needs white noise to help you fall asleep.
A couple of ideas to help create a good sound environment for you include:
-Wear ear plugs
-Try different sleep sounds apps on your phone (Relax melodies, Inspire Timer, Deep Sleep, Calm)
-Purchase a White Noise machine
-Use a fan in your room
Temperature is something that I’ve only started paying attention to in the last several years. I’m not sure if it’s because I’m getting older or what but I feel like I’m always hot at night and kicking my covers off. When I started looking into the ideal temperature for sleeping, I learned that 65 degrees is ideal and that you should try and set your thermostat anywhere between 60-67 degrees Fahreneit for ideal sleeping conditions. That seemed REALLY cold to me, especially because I like to be warm and cozy as I’m falling asleep.
Sleeping in this range helps your body with regulating its temperature and sends another cue to your brain that it is time for sleep. Your body temperature drops about two hours before you go to sleep, right around the same time that melatonin is being released in your body. Fascinating how it all ties together.
What is your temperature set at in your bedroom?
