(Excerpt #5 from 17 Proven Tips to Sleep Better at Night)
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.
In contrast, good sleep can help you eat less, exercise better and be healthier.
Here are 2 more evidence-based tips that you can easily control to sleep better at night.
Optimize Your Bedroom Environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
These factors include temperature, noise, external lights and furniture arrangement.
Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.
In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished (81).
To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.
Optimize your bedroom environment by eliminating external light and noise to get better sleep.
Set Your Bedroom Temperature
Body and bedroom temperature can also profoundly impact sleep quality.
As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.
One study found that bedroom temperature affected sleep quality more than external noise.
Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.
Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.
Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.