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Trickle is a community of lifelong learners where you can discover curated insights and share your own knowledge

Trickle is a community of lifelong learners to discover and share knowledge

How it works
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What is Trickle?

Trickle is a community of lifelong learners where you can discover curated insights and share your own knowledge.

HOW IT WORKS

Creating the right environment for sleep

Chapter 3 Promoting good sleep

10/18

The environment in which we sleep is crucial to the quality of our sleep. The following are some simple changes we can adapt to our sleep environment, which have a powerful and effective impact on our sleep quality.

The ideal sleep environment should have the following characteristics:

  • Dark: Keep the sleeping environment as dark as possible at night and during naps. Blackout blinds can do wonders.
  • Quiet: The room should be as quiet as possible. In noisy environments playing white noise in the background can decrease the probability that a child or an adult is awakened at night.
  • Cool: People sleep better when it’s cool. The body needs to achieve a drop in core temperature before initiating sleep.
  • No screens: Light, particularly the bright blue/ light from electronics, can confuse the circadian rhythms and suppress melatonin (usually peaks right before bedtime); these effects are bad for sleep. The environment should be completely free of electronics, including television.

Other useful tips to follow to ensure a sleep-conducive environment are:

  • Keeping a flashlight beside the bedside so you can avoid turning on the lights during nighttime bathroom breaks
  • Setting devices with bright screens to “dim” or “night mode” to avoid the stimulating blue-light
  • Making your bed every morning can make it psychologically inviting when you are ready to sleep at night
  • Keeping pets out of the bed to avoid being woken up by them during the night and triggering allergies via pet dander

Aspects of a good sleep environment

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