If you find yourself tossing and turning throughout the night, then it might be time to create a better sleep environment. Not only can this upgrade help you get better, more consistent sleep, but it can help your physical and mental health in the long run. 

In this guide, we’ll go over how to identify insomnia and create an environment that is conducive to better sleep and overall health. It’s time to ditch the melatonin and focus on the aspects of your space that may be subconsciously keeping you awake. 

Tip 1: Regulate Your Temperature 

Sleeping in a room that’s either too hot or too cold will not facilitate a restful sleep. A room that’s too hot will cause you to sweat and toss comforters and sheets off your body throughout the night.

Meanwhile, a room that’s too cold may cause a cold or stiff joints in the morning. That’s why it’s important to have your room in the goldilocks zone of recommended temperature: Anywhere between 60–67° Fahrenheit at night. 

Tip 2: Control Noise Pollution

Falling asleep with your TV or phone on may be the to-go sleep solution for a lot of people but it’s actually detrimental to your overall sleep quality. Having a window open is great for fresh air but passing cars and revving engines may jolt you awake at night.

To control the noise in your sleep environment, consider shutting off the television, putting down your phone, and closing the windows. If you’d like to keep your windows open, try to regulate the sound in your room with a white noise machine. 

Tip 3: Block Out Light

Light streaming in through your windows can create an annoyance when trying to sleep—whether it be from a full moon or a fluorescent streetlight. By installing room-darkening curtains, you can block out the light and ensure that you remain in a deep, restful sleep throughout the night. 

Sleep is one of the most important aspects of our personal success, as well as mental and physical health. Now that you have a few tips for a better sleep environment, you can upgrade your room to get better sleep.