Table of Contents
Factors That Impact Sleep Quality & Tips
Our Top Mattress Recommendations
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To improve your sleep, we suggest trying to target the biggest trigger you might have and testing out a new solution for a few days to see if it helps.
One thing you may not have considered when having trouble sleeping is the environment that you are sleeping in. What exactly do we mean by the environment though?
The lighting, noise levels, and temperature in your room all make up your sleeping environment. All these things factored can make an enormous impact on your quality of sleep and therefore how you feel on a daily basis.
You probably did not know that your bodies core temperature actually drops at night. That is because the lower temperature is what helps your body sleep. The warmer temperatures of your body during the day is what makes you alert.
That is why the ideal temperature for your room while sleeping is actually 65℉ (SleepFoundation.Org). If you sleep with your bedroom at a warmer temperature, it might be worthwhile to test out a cooler temperature closer to 65℉ to see if your sleep quality improves.
Loud or sudden noises can disturb your sleep cycle which can have a negative impact on your physical and mental health. If you regularly hear noise from outside your bedroom while you are sleeping, it can be helpful to use a sound machine or fan to provide ambient noise to drown out sounds that may wake you up at night. You can also purchase noise blocking shades for your windows.
Light has a significant impact on your circadian rhythm. That is what helps your body determine whether to produce cortisol or melatonin. Cortisol is released during the day or when light is present to keep you alert and awake. (SleepFoundation.Org)
Melatonin is produced at night or in the dark to help induce sleepiness and relaxation. This can be affected by things such as your bedroom lights, a TV, or a cell phone. You should avoid those things as much as possible before bedtime.
Caffeine and/or Alcohol
Caffeine and alcohol can affect your sleep greatly. Neither one of them is good for you if you are looking to get the best night of sleep that you can.
Caffeine is a substance designed to boost energy and therefore, naturally disrupts sleep. If you are experiencing trouble sleeping and are a caffeine drinker, then you should try your best to limit the amount you consume each day.
It is recommended that you have no more than 200mg of caffeine per day and stop caffeine consumption within 6 to 7 hours before bed to get the quality of sleep you need (Journal of Clinical Sleep Medicine).
Alcohol may make you feel tired and sleep or make it easy for you to fall asleep, however, studies have shown that it leads to poor sleep quality throughout the night. It can cause you to suffer from frequent wakings, night sweats, nightmares, and headaches. It is recommended that you avoid alcohol at least four hours before bedtime. (Natural Library of Medicine).
Something that can have a massive impact on your quality of sleep is making sure that you have a bedtime routine. People are creatures of habit and having a bedtime routine can make a dramatic difference.
Here are some great ideas from to help you set a bedtime routine:
- Decide on a bedtime and stick with it.
- Avoid electronic usage for one hour before bed.
- Drink tea to relax before going to bed each night.
- Relax before bed by taking a bath, listening to calm music, reading a book, or meditating.
- Help your body release physical tension by stretching or doing yoga within a few hours of bedtime.
Your mattress plays a huge role in your sleep quality. Here are some questions to ask yourself to determine if your mattress may be part of the issue.
- Do you often wake up because of your partner's movements or lack of space? If so, you may need to consider a bed that absorbs movement or a larger-sized mattress.
- Do you wake up stiff and sore in the morning?
- How old is your mattress? Most mattresses are designed to have an eight-year lifespan. If your mattress is eight years or older, it may be time to consider a new one.
- Is your mattress visibility sagging?
- Do you struggle to get comfortable at night?
Based on your answers to these questions, it may be time to consider a new mattress.