April 16, 2019

How to Create a Healthy Sleep Environment


“Sleep hygiene” might seem like a strange term, but the premise behind it is solid. Sleep hygiene is all the things you do to help promote good sleep, including making sure you’re in bed at a reasonable time, staying off your phone while in bed, and cultivating a healthy sleep environment. The condition of the room you sleep in can have a huge impact on your quality of sleep. Arguably you can do everything else right, but if your sleep space is a distraction, it’s practically impossible to get quality slumber. Your sleep environment matters, and we’re here to provide some tips on creating the perfect ambience.

Make your space dark

Even if you can fall asleep in light, the rays will still affect your ability to enter (and stay in) deep sleep. It’s important that you make your room dark, particularly during those summer months when the sun may not be down at bedtime. Blackout blinds or curtains work very well at blocking out the sun so you can recharge.

Set a comfortable temperature

We’ve all been there—being too hot or too cold makes it hard to stay asleep. Make sure your thermostat is set to a temperature that is comfortable for you, and take steps to mitigate the weather. This may mean a thick duvet in the winter, or a portable air conditioner in the summer. Regulating your indoor temperature will help you snooze the night away.

Watch the audio

Traffic, neighbours, a snoring partner…sound distractions may leave you feeling exhausted. If you’re battling outside sound factors that are interfering with your sleep, consider a fan, white noise machine, or (our favourite) using binaural beats to drown out the noise. By choosing a Delta wave frequency in our Zenfully app, you can both override the distraction and help your brain into deep sleep. Win win.

Avoid screens

It is so tempting to watch TV or surf your phone in bed, but experts agree that it’s just not a great idea. The blue light that comes from screens inhibits melatonin production, making it harder to fall asleep. According to Psychology Today, it can also mess with REM sleep, and make you feel more tired when you wake up. Try turning off all screens about an hour before bed to reap the benefits of a blue-light-free slumber.

Update your mattress

One of the most overlooked aspects of a healthy sleep environment is your bed itself. A lumpy, hard, or otherwise uncomfortable mattress (or pillow) can have a serious effect on how well you sleep. If it’s been a while since you’ve updated your mattress, or you’re still using your childhood pillow, consider heading to your nearest mattress store and have an expert help you pick out the right new sleep set for you.

Evaluate what your biggest distractions are and work to eliminate them. By creating a healthy sleep environment, you’re setting the stage for better, more restful sleep.

Use of Zenfully is not intended as a substitute for professional medical device, nor does Zenfully diagnose or treat any medical condition. Always consult a doctor before starting any new program.