Better Environments can Improve Sleep

Sleeping problems often result from a poor sleep environment at the best addiction treatment center in Islamabad, so here are some tips for Insomnia that can be cured with the help of Sleep Hygiene to improve the quality of your sleep by improving your sleep environment.

Bedroom temperature

The normal temperature in most houses is often too warm for you to fall asleep easily, and you should try to keep your bedroom cool so that it closely matches the temperature of the body, which will fall while you sleep.

If you sleep on your own, finding a temperature that suits you is quite easy, but if you sleep with a partner, then finding the correct room temperature for both of you can present problems, and what's warm enough or cool enough often becomes a matter of different opinions. Here it's a case of compromise, and you need to play around with things such as adjusting the thermostat, wearing warmer pajamas, and using blankets and a fan until you find a temperature that suits you both.

Noise level

Noise can easily prevent you from getting a good night's sleep, and whether it's noise from outside, such as traffic, or inside, such as a television or a snoring partner, you need to look for ways to reduce, or better still to eliminate, noise from your bedroom.

Try to identify where sound is coming from in your bedroom and then look for ways to reduce or eliminate it. For example, if the noise comes from outside, think about hanging heavier curtains or drapes at the window or installing secondary or double glazing. If the noise comes from downstairs and you have a wooden floor, try putting down a heavy rug.

If you cannot reduce or eliminate some sounds, then a compromise may be to drown them out, at least while trying to fall asleep. Try playing some quiet and soothing music or using a fan. A fan's quiet, steady noise can drown out other background noises and be quite relaxing.

If everything else fails, then use a pair of earplugs. Modern soft earplugs that mold themselves to your ears can be surprisingly comfortable and very effective.

Bedside clock

If you sleep with a clock next to your bed, you might be surprised to learn that being aware of the time and, especially, of how much time you have left for sleep can often create sleeping problems.

If you need a clock to wake you up in the morning for work, set the alarm before going to bed and turn the clock so that it faces you and forget about the time.

Sleep in an appropriate bed

The size of your bed and mattress can significantly affect your sleep quality. You need to stretch out while you're sleeping, and if your bed is too small, you may feel cramped. Also, if your mattress is either too hard or too soft or is lumpy, you'll find it difficult to get to sleep and could well find yourself waking during the night.

You spend up to a third of your life in bed, so don't skimp when furnishing your bedroom and buy a good quality bed and comfortable bedding.

Sleep in bed

While on the subject of bed, you should only use your bed for sleeping (and sex which can have a very positive effect on helping you to get to sleep) and should not be used for doing other tasks such as knitting or watching television. Tasks other than sleep confuse your body, which requires you to learn to associate the bed with sleep rather than perform tasks requiring alertness.

These are just some of the many things you can do to improve the quality of your sleep and banish sleeping problems.