A woman waking up in the morning by stretching out her arms.

Creating an Environment for Better Sleep

Because there’s nothing worse than not being able to sleep when you’re exhausted

Odds are, if you’re not able to sleep, it’s not because you’re not tired. There are a ton of environmental aggressors - including stress - that can affect how much rest you get. While not all factors may be within our control, there are several things you can do to ensure more restful sleep - and it’s very important that you do them.

Smell is Key
Weirdly enough, keeping a fresh smelling bedroom may be helpful in preventing over-stimulation in your olfactory nerve. Pungent smells - things like cigarettes and foods - are a hindrance to your sleep. Spraying your bed with lavender is suggested for a good sleep.

Block Out Noise
The best thing to do is keep yourself unstimulated, including noise. If you live in a city with lots of sirens, loud pedestrians, car horns, and just city sounds in general, it’s suggested that you sleep with earplugs or white noise machines.

You already know that darkness is key to falling asleep, but you might not realize it’s because darkness supports the release of melatonin.* Melatonin is a natural sleep hormone that can also be found in pill form.

When was the last time you took the time to wind down before bed? We’re guessing it may have been a while and that’s a major roadblock for a proper snooze. Unplug an hour before bed. Light from screens depletes the melatonin. Ideally, you should keep all electronics - including cellphone and TV - out of your bedroom.

Temperature Matters
Keep your bedroom at the right temperature, which is, supposedly, around 67 degrees. It’s important that your body’s core temperature drops for you to be able to fall asleep.

Eat Right
Don't drink alcohol or anything with caffeine within two hours before bedtime. If you must eat something, have a small snack with carbs and proteins. You’ll also want to avoid nicotine before bed.

Quality Bedding
Investing in your bedding not only adds to the beauty of your bedroom, but may contribute to a better sleep. Paying attention to things like material, thread count, and the appearance may be helpful in how well you sleep. Try adding things like silky-soft sheets, a chic duvet cover, a cozy quilt, and decorative pillows. (Don’t forget to change your pillowcases at least once a week.)

Make Your Bed
Making your bed may seem like a menial task, but it can greatly affect the course of your night. A well-made bed may ensure a neat and inviting sleeping space.

Create A Peaceful Environment
It’s essential to create a peaceful environment. Try some light reading or even meditating before you go to sleep to help you relax.

Be Smart About Lighting
The best kinds of alarms wake you up naturally with the use of light instead of the jarring sound of your alarm buzzing right next to your ear.