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Causes Of Insomnia: Focus On Your Sleeping Environment

Your sleeping environment is one of the biggest contributing factors to getting regular and good quality sleep. While many people are happy to take sleeping pills and medications, they overlook the improvements which can be quickly and easily make by closely examining their own sleeping conditions. This article looks at the major factors in the relationship between your sleeping environment and insomnia – giving simple solutions to the most common issues as we go.

The factors that will be covered include the size and comfort of your bed and bedding, the temperature of your room (including changes), light factors and finally noise and ways to mask unpreventable noise disturbances.

Insomnia Causes – Your Sleep Environment #1 – Bed And Bedding

One of the most common reasons for walking in the night is obstructions in your bed which interfere with the natural tossing and turning that we all do while asleep. If your bed is too small – or you are rolling onto a book – then you will disrupt your sleep, lowering it’s overall quality. Pillows, duvets and the material your bedding is made from all need to be taken into account. Scratchy or itch inducing bedding is another potential insomnia cause.

Insomnia Causes - Your Sleep Environment #2 - Temperature

The temperature of your room can have a major effect on both the onset of sleep and for remaining asleep for the entire night. Rooms which are too hot may be inductive for going to sleep - however if you consistently wake up in the night covered in sweat then your sleep is unlikely to be of good quality. Look out for changes in temperature, for example heating coming on too early in the morning or drafts coming though incorrectly sealed windows can both have an effect.

Insomnia Causes – Your Sleep Environment #3 – Light

While the general trend is that the darker your room the better for sleep, individuals have differences in their preferences for light. If you are one of the many people who read before sleeping then ensuring you do not have to leave bed – or even your comfortable posture – to switch off the light is also important. If external light affects you then investing in some thick curtains might prevent early awakening during the summer months

Insomnia Causes – Your Sleep Environment #4 – Noise

We would all like to sleep in peace and quiet, however this is not realistic for many of us. Families with different sleep patterns, busy roads and other factors can easily cause disruption to our sleeping patterns. While ear-plugs are suitable for some people, others find these uncomfortable. An effective way of masking unavoidable noise is to generate some ‘white noise’ to cover this – your brain will soon ignore this and allow you to sleep peacefully. A good example of white noise masking comes from using a fan.

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