Thanks to social media and other online sources, almost everybody is aware of the impact a good night's sleep has on overall human health. Repeated sleep studies confirm the benefits, following which many retailers like Wakefit have invested in top-of-the-range materials to enhance the sleep experience. However, did you know that it's not just the quality of sleep materials you use but also the setting in which you sleep that makes a difference?

Setting a cozy, relaxing, and simple sleep environment greatly enhances sleep quality, especially when paired with a reliable mattress, like a memory foam mattress, for its magic!

Want to know how you can transform your bedroom into a sleep sanctuary without breaking the bank? Here are some effective ways to have your body thank you, every night.

Impact of Sleep Environment and Sleep Hygiene:

Try skipping a few hours of sleep and you'll soon cave into the classic consequences. Your body will start showing signals like irritability, headaches, body pain, confusing hunger pangs, sweet cravings, and more- that push you towards catching up on those hours to snooze. A consistent lifestyle of less than 8 hours of recommended sleep can also contribute to lifestyle diseases like high blood pressure, diabetes, insomnia, obesity, vascular disease, and much more. 

If falling into a sleep routine is a struggle, the scenario above may be common in your household. Combat these with a set routine, day in and out, and bring your body into relaxation mode to fall asleep easily.

A simple sleep routine that includes repetitive, low-intensity activities like reading a book, running a bath, meditation or taking a relaxing walk around the community can intensely lower stress levels. Good and consistent sleep hygiene practices like these, help regulate the circadian rhythm, producing melatonin at the right time and quantity to ease the body into sleep.

Similarly, the physical environment you sleep in plays a key role when paired with these sleep hygiene practices. Optimize your sleep sanctuary for better sleep by focusing on these factors:

  • Temperature: 

Research confirms that a healthy adult experiences a drop in temperature during the initial stages of a sleep cycle. This natural phenomenon helps make you feel groggy and ready to plunge into deeper restful sleep. A warm room under this circumstance can only do the opposite leading to rude, sweaty awakenings. Therefore, the ideal room temperature for sleeping is 65 degrees Fahrenheit which maintains the lower core temperature and allows for an undisturbed nightcap. Additionally, mattress toppers or memory foam mattresses help maintain a cool temperature when asleep.

  • Lighting:

Our body is an intelligent machine that delays melatonin release and increases cortisol production when light is detected. As a result, our body temperature increases in preparation to stay awake. 

Exposure to lighting before and during sleep is known to suppress the production of the sleepy hormone melatonin in the body. When ready to settle into bed, try to turn off any lights and other electronics that could potentially distract you. It may also be worth adding black-out curtains on windows to block out other lighting to ensure no light suppresses the sleepy hormone. 

  • Mattress:

Using the right mattress can greatly enhance your sleep experience. No matter how small or big your room, a supportive high-quality mattress can instantly lull you to bed. Especially, when it comes to a memory foam mattress that has the innate ability to contour the sleeper's body making them feel relaxed at once. The packed layers can withstand different weights and have no motion transfer, preventing sudden awakenings from the co-sleepers movements. The fundamental job of a mattress is to support proper spinal alignment preventing discomfort, back pains, and pressure points that could keep you up all night. Popular brands offer a hypo-allergenic foam mattress too that keeps dust and mold away, encouraging consistent and breath-easy sleep. 

  • Bedding:

The right bedding paired with the perfect mattress is everything. Bedding material makes a significant impact on how well you sleep. Materials like cotton, wool, silk, linen and bamboo are known for their moisture-wicking property making them one of the most comfortable to sleep on, no matter what the weather. 

Contrary to popular belief, a higher thread count need not always be the deciding factor for comfort. Instead, the most important thing to focus on is that the fabric should feel comfortable on your skin depending on the weather. Pair the bedsheet with fresh neck supporting pillows and a duvet in neutral colours that provide a soothing look to the room too. 

  • Clutter free:

A clutter-free environment relieves the mind of stress. Spending a few minutes daily to clear away piled clothes, papers, bills, etc. stacked in your bedroom can influence how your mind will ease into relax mode, closer to bedtime. A sense of accomplishment prevails as you park all the items used for the day, making your mind feel at ease.

  • Air quality:

Want to feel like you are sleeping on a cloud? Apart from getting a hypoallergenic mattress to breathe easy and light, ensure your bedroom is well-ventilated as well. Consider keeping a window open or use a fan to encourage air circulation. For hotter humid weathers, consider using a humidifier to maintain moisture levels of the room. 

  • Aromatherapy:

Ambient smells set the vibe instantly in a bedroom. Calming scents such as lavender, chamomile, and sandalwood are associated with relaxation and promote sleep. Spray organic aroma mists on sheets or use a scented candle to create a relaxed, soothing and inviting vibe in the room.

Investing in one of the best mattresses in India does not have to come at an expensive price. Instead, look to buy from brands that have well-researched mattresses and bedding options that'll help you feel rejuvenated every time you slip into bed. A quick search online for a mattress double bed price will not only list out different quotes but also entail the different features, benefits, and customization options that most retailers offer for couples with different sleep preferences sharing the same bed.

In conclusion, if you are victim of poor sleep at night, chances are it's not just your mattress. Consider a combination of all the factors mentioned above to create a personal space for rest, relaxation, and rejuvenation.