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The Best Sleeping Environment

By Winsome Coutts

It is quiet, dark, uncluttered and best kept for sleep and sex only. Sleeping in a ‘sleep friendly’ environment can definitely make a difference. Simple suggestions to try for a great night’s sleep …..

The Best Sleeping Environment


Your sleeping environment has a significant impact on how you sleep. Did you know that just changing the paint in your bedroom can affect your sleep psyche? Silk sheets are bad for you, ‘white-noise’ can be good.

Your Bedroom Make sure that your bedroom has a pleasant ambience for sleeping. A room with bright garish colors is not conducive to sleep, nor is full gloss paint. Choose restful colors and a soft, dull sheen or matt paint finish. Bright bedside lamps and overhead lights have to go, change to lower wattage globes (45 watts).

Your Bed and Pillows Your bed, like Baby Bear’s (in Goldilocks) should be not too hard, and not too soft, but just right; and a supportive or specially shaped therapeutic pillow has been shown to make a noticeable difference. One readily available recommended pillow is the Mediflow pillow. Clinical sleep trials conducted at Johns Hopkins School of Medicine and at Logan College of Chiropractic found that the Mediflow pillow is favored over other cervical pillows and that it improves the quality of sleep.

Silken Sheets Sounds like a romantic idea, but in fact silk sheets and pillowcases may not be such a good choice. The best fabric is cotton, the best quality you can buy, because it allows perspiration to be easily absorbed. Silk pillowcases can actually be ‘a pain in the neck’ – as you instinctively try to keep your head on the pillow all night!

Clothing Comfort comes first. Sleeping naked is fine, as long as you are not cold. Fashion, seductive silk, flannelette or wooly – go for it! Whatever turns you on, so long as your jim-jams do not constrict the blood flow. Natural fibers are the first preference.

Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health

Light and Dark Your bedroom lights should be soft, and the room should be very dark for sleep. The absence of complete darkness suppresses the body's ability to produce the hormone melatonin. This hormone helps us fall asleep and a disruption in the production of melatonin may lead to chronic fatigue, sleep disorders, depression, reproduction and even cancer. The new ‘miracle’ pill Melatonin is being praised for helping with sleep and jet lag, and many users claim its effectiveness. At this point though studies are not conclusive about its effectiveness, what is the correct dosage and what may be the possible side effects? Use with caution. Better still, sleep in the dark – at the correct time of day.

A brightly illuminated alarm clock beside your bed is not a good idea. If you wake in the night you are confronted with an ‘unearthly’ time, which can only distress you. Get rid of any light sources in your bedroom.

And strange as it may seem, half an hour in the early morning sunshine between the hours of 6.30 and 8.00 am, surprisingly significantly aids with sleep. Your circadian clock responds to sunshine at this hour.

Noises in the Night Noise from passing traffic, nearby factories, barking dogs and roosters in the morning – are not conducive to good sleep. If your neighborhood is noise ridden, and you can’t shut it out or move your bedroom to another part of the house, then a ‘white-noise machine’ might be the answer. Costing up to $200, these machines produce a wind like sound which masks other intermittent and loud irregular sounds.

The No Clutter Rule Create an inviting bedroom. Remove anything from your bedroom that is not related to sleeping. Out with the computer, the TV, phones and cell phones beside your bed, piles of bills and letters to answer, exercise equipment and piles of clothes or toys on the floor. Someone I know even had their motorbike in the bedroom! Out with the clutter!

Most of these ideas are easy to implement. A few modifications to your sleeping environment may have you sleeping like the proverbial baby in no time.

The Sleep Book


Dr Michael Breus – Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health
There are many books on sleep; our recommended choice is Dr Michael Breus’s practical advice and discussion on the science of sleep and sleeping disorders. His holistic approach and his 4 week program to turn your sleeping patterns around provide some of the best information out there.
Read other readers’ reviews on Amazon.

Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health

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Winsome Coutts is the passion behind the new self help authority site, www.4lifeselfhelp.com. She is a lifelong student of personal development, meditation and goal setting. In the pursuit of her own dreams, she has created www.4lifeselfhelp.com as a tool to help others find success and happiness along with resources to live an abundant life.

Visit www.4lifeselfhelp.com today to take advantage of their resource library, free articles, resource tools and guidance.

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