Does Quiet and Dark Room Provide Better Sleep?
A cool, dark, quiet room may help you fall asleep and stay asleep more easily
It is essential to turn your bedroom into a sleep-friendly sanctuary, especially if you struggle with insomnia or sleep disturbances. Creating a sleep haven is ideal for a complete restoration and switching off all lights and eliminating all sounds and noises are crucial for creating an environment that is conducive to sleep.
Dimming off all lights and turning off the bright lamps next to your bed is essential because the body is conditioned to fall asleep when there is darkness all around you. It creates a rhythm that allows you to fall into a peaceful slumber. The same is the case with noises or sounds, and although the aversion to sound disturbances usually depends on individual sleeping habits, the brain is most likely to stay awake if there is noise.
Secretion of Melatonin
Research reveals that light prevents the body from secreting melatonin, an essential naturally-occurring hormone that encourages sleep and regulates sleeping patterns. Even if you manage to sleep with the lights on, the light will still be detected by the brain through the eyelids, and this will confuse the brain into whether it is day or night. Naturally, this will inhibit the secretion of melatonin, depriving you of a good night’s sleep.
Be sure to hide all glowing devices, digital clocks, and other lights that might distract your brain. If you are worried about tripping over something while heading to the bathroom at night, you can always place a night-light in the bathroom or the hallway. Often, people find streetlights and even the moonlight extremely disturbing, and this can be eliminated by investing in heavier curtains or window shades. You can always invest in a sleep mask as well.
Eliminate all Sounds
The body requires a quiet and peaceful environment to fall asleep and avoid any disturbances that might wake you up in the middle. Experts believe that unexpected noises and sounds tend to wake up the body as you transition through the various stages of sleep. This primarily happens during the shallower sleep cycles, and it leaves your body exhausted and sleep deprived.
If your bedroom is always abuzz with distracting noises of the winds, your noisy neighbors, or even the traffic, you can install heavier curtains or a thicker rug to mute the noise. You can also invest in white noise machines or sleep-inducing music that will help you fall asleep. Earplugs are another strategy to tune out all unnecessary sounds.
Manage stress before going to bed
Try relaxation and meditation before bed to help calm your mind. Relaxation exercises are a perfect way to calm your nerves, slow your mind, and prepare your body for a deep and restful sleep.
The Bottom Line
A good night’s sleep is about having healthy sleep patterns. Your behaviors, both during the day and around bedtime, can affect the quality of your sleep.
If you are still having issues with your sleep patterns or insomnia, be sure to follow up with your healthcare professional. They can determine whether an underlying condition is causing your sleep problems and can provide the treatment you may need.