You鈥檝e got your nutrition dialed in, your training routine nailed down, and miles under your belt. The final piece of the puzzle, then, is sleep. upon study has concluded its central role in your athletic performance and overall health. If you鈥檙e going to spend a day out on the trails, you鈥檝e got to make sure your recovery strategies are dialed.
To optimize your sleep, it鈥檚 all about creating the best bedroom environment. From the right room temperature to luxurious sheets and bedding, comfy pajamas, and everything in between, your bedroom should be the place that sets you up for sleep success each and every night.
鈥淪leep is essential for your energy, brain function, productivity, and just about every measure of health and well-being,鈥 says Jamie Gold, author of Wellness by Design. 鈥淭hat鈥檚 why our bedrooms should be set up in a way that optimizes sleep. Everything else is secondary.鈥澛
To accomplish that, follow these five essential tips for turning your bedroom into the ultimate post-adventure retreat.
Keep It Dark and Quiet
Live close to streetlamps? Don鈥檛 let their glare into your bedroom. Invest in some darkening shades to turn your room into a space that signals sleep. The same goes for blue lights and/or alarms in your room鈥攈ide them away so they can鈥檛 disturb you. To keep things quiet in your bedroom, get creative. 鈥淩eplace a hollow core door with a solid version, put a full bookcase against a shared wall, or move the bed to a quieter wall,鈥 suggests Gold.
Establish Good Air Quality
When you鈥檙e relaxing into sleep, the last thing you need to worry about is the air you鈥檙e breathing, says Gold. 鈥Indoor air quality means keeping your bedroom鈥檚 air healthy and safe to breathe while you relax and sleep,鈥 she says. 鈥淎ir cleaners or purifiers without ozone can be helpful, especially for those with seasonal or pet allergies. Some plants can also improve indoor air quality.鈥 So, too, can the right mattress, one made without harmful chemicals or toxins. Avocado鈥檚 are screened against 6,500 known and suspected harmful chemicals, achieving the MADE SAFE certification.聽
Get Cozy and Comfy
Your bedding and even your pajamas matter, too. You can鈥檛 do much better than slipping into 1,000-thread count, organic cotton sheets with a sateen finish, for instance. Top them with an organic duvet cover鈥we love 鈥攁nd you鈥檙e setting up a luxurious bed that beckons. If you鈥檝e got the to match (yes, Avocado also makes PJs!), so much the better. From ultra-soft modal PJs to organic cotton tees, finding the perfect sleepwear can make a big difference in your night-time experience. 鈥It’s important to be comfortable to ensure that we are able to fall asleep,鈥 says Dr. Kristen Casey, Psy.D, 鈥淲hen we鈥檙e uncomfortable, we may wake up more often or find it difficult to fall asleep.鈥
Stay Cool
Just as your bedding, mattress, and pajamas matter, so too does the temperature in your bedroom. You want it cool but not cold. 鈥淥ur core body temperature drops when we sleep,鈥 says Casey. Keeping your bedroom cool helps your body adjust to the ideal sleeping temperature, which is about 65 degrees Fahrenheit, according to the Sleep Foundation. 鈥淭urn your thermostat to the desired temperature at bedtime or use a thermostat that runs on a schedule,鈥 says Casey.
Minimize Stress
This might be the toughest tip to nail, but it鈥檚 essential. Address tough topics earlier in the day; leave your work at work; and set up a wind-down routine that relaxes you. This might include a good book, meditation, some candles, or quiet music鈥攚hatever signals bedtime to your body will go a long way.聽
To Gold鈥檚 way of thinking, a good night鈥檚 sleep is more important than ever. 鈥I think the pandemic has made us all more aware of the vital relationship between our homes and our health,鈥 she says. 鈥淪leep is more important than ever to our activities and well-being because of the extra stress in our lives. This applies whether we鈥檙e enjoying nature outdoors in a sleeping bag or enjoying the nature view outside our bedroom windows when we wake up from a restful night.鈥
Avocado is redefining what it means to be a sustainable, ethical brand. As a Certified B-Corp, their vision is as urgent as it is aspirational 鈥 a world united by sustainability and social responsibility. They practice radical transparency across all brands including Avocado Mattress, Reed + Gwen鈥檚 clean skincare and Hass鈥檚 responsible fashion.