If you are struggling to get adequate sleep, one of the reasons may be your sleeping environment. Your sleeping environment is the state of the space in which you are sleeping in order for you to get adequate sleep. Continue reading the Do's and Don'ts for curating your ideal sleeping space. 

Get Blackout Curtains

Your room should be very dark for adequate sleep. Any source of light can interrupt the flow of melatonin from your brain which helps propel your sleep schedule forward. If you live out in the country, away from city lights, this is much easier for you – you might not even need blackout curtains.

However, people who live in or near a city will be exposed to more lights, and thus, require, get blackout curtains to fully remove all exposure to light. More importantly, living in Alaska we have a handful of months out of the year where it’s light no matter where you live. No outside lights should be visible from your room.

You can make blackout curtains yourself, or buy them online for relatively cheap (about $20). Some things to keep in mind with blackout curtains are:

• Make sure they hang down a couple of inches below and out from the edges of the windowpane
• Make sure they are thick enough to keep all light out
• Use them over blinds for increased effectiveness

In the same vein of thought, make sure no lights are on inside your house, such as night lights, flashing lights from electronics, etc. Remember, your room should be almost pitch black! Especially in our summers here in Alaska, this is a must.

DON’T Forget to Clean Your Room

A clean room is something people generally don’t think of when they are setting up their perfect sleeping area.

A clean room also means a tidy room that doesn't feel cluttered and claustrophobic. This makes it easier to maintain order and reduce stress, which allows for better sleep. You can have a cleaner room by ensure there is no clutter on the ground, your nightstand is organized, and there are pleasant, mellow and complimentary decorations. 

A clean room is not a room you have to worry about, fuss with, or get frustrated looking for things in. Your room should be your sanctuary, not your storage container.

DO Use White Noise or Earplugs

Most of us live in or around the city where there is noise. Noise is not good for sleep. It can keep you from sleeping. Sudden noises can wake you from deep sleep or, just as frustrating, pull you back from the brink of sleep.

Especially in our Alaskan summers with mostly daylight, the road noise and people noise can get obnoxious. Winter time, when it’s darker and the snow masks much of the rode noise, it’s easier to achieve quiet at night.

A great thing to do is get a fan, set it near your window (where the noise comes in), and set in on low at night. This white noise will help down out the noise and, for many people, is even helpful for sleep.

All that being said, a fan won’t drown out a snoring or noisy bed partner. In this case, ear plugs may be essential. They are not comfortable at first, but most people quickly adjust to using them with little trouble.

DON’T Use Electronics Before Bed

Blue light significantly interrupts melatonin production, and keep you from getting to sleep and sleeping deeply. Melatonin is the hormone that helps you regulate sleep – it makes you tired and induces deep sleep. As its production wanes in the morning, we start to rouse.

While it’s certainly nice to watch a movie or show, check email, play games on your phone/tablet, or browse the web before bed, these electronics are all sources of blue light, and they will hamper your sleep quality.

Here’s the easy fix: in the hour before bed, you should avoid using blue-light emitting electronics. No computers. No phones. No television. Simply remove them from your room, as they tend to be too tempting.

In a related conversation, make sure there are no other sources of light in your room, such as lights on inside your house, night lights, flashing lights from electronics, etc.

DO Invest in a Nice Pillow

Do you wake up with neck pain? Does your neck get stiff at night and you have to wake up and move to get comfortable again? Do your arms/hands fall asleep at night?

All of these can be heavily mediated by your pillow. A nice pillow is not a luxury, it’s a necessity.

A nice pillow can change your sleeping-life in a good or bad way. The difference between an ergonomic, memory foam pillow and the cheapest pillow you can find is only about $20. This is the price of a few lattes. And considering how long our pillows last and how much difference they can make in your quality of sleep, that $20 is a fantastic investment.

DON’T Skimp on Nice Sheets

Like your pillow, nice sheets shouldn’t just be a luxury. They can be instrumental in giving you that warm and fuzzy feeling that helps you get to sleep. Nice sheets not only feel more comfortable, but they usually breath better which is nice in hot summers.

Also like pillows, the difference between high quality and low quality sheets is not much money: perhaps $40 or $50. Considering that sheets tend to last a couple of years or more, depending on your use, they are an excellent investment.

Nice sheets include higher thread count (600+), with a range of different materials from cotton to bamboo. What matters is what materials feels best to you.

DON’T Invest in an Expensive Bed Unless You Can Afford It (DO Get a Topper)

Nice beds can be incredibly comfortable. They can also be incredibly expensive. Is a $4,000 well reviewed bed worth it? That all depends on your budget. Most of us don’t have that much money to spend on a mattress.

If you do have the money, then great. If you don’t have the money, that doesn’t mean you need to settle for an uncomfortable mattress. The rise of memory foam and similar materials means having an extraordinarily comfortable bed can be inexpensive.

If you don’t have the budget for an expensive mattress, for less than $150 dollars you can get top quality mattress toppers of different materials and harnesses to suit your specific preferences. Combine that with nice sheets and a nice pillow, for under $300 dollars you can sleep like a king/queen.

DO Get an Aromatherapy Diffuser

A nice smelling room is good for sleep. It’s relaxing and a wonderful way to condition yourself to prepare for sleep.

Aromatherapy diffusers are an excellent way to make your room smell good for not much money (around $30). To do it, simply:

• Get an aromatherapy diffuser – one with settings is preferable
• Choose a scent that you like and find relaxing (spas use eucalyptus)
• Use the same scent every night
• An hour before bed, turn the diffuser

If you live in Alaska and have created a dream room for sleeping but are still struggling with sleep problems, it’s definitely time to consult with your doctor or a sleep specialist. Take our free online sleep test to get started.