Ever thought that your bedroom could be the reason you are not getting enough sleep? Various factors can spoil the way you sleep at night, but your sleep environment can be a key factor to your sleep and you may not even realize it. If your environment isn’t relaxing and sleep-inducing, you’re going to find yourself tossing and turning every night. If you have problems falling asleep, these five ways will make your bedroom a healthier sleeping environment.
Right Room Temperature
Be sure you are sleeping in a room where the temperature is just right! This may take some trials and errors, however, most people prefer a cooler bedroom. You can also try moving your bed around to dodge heat sources. Keeping your bed under the fan or slightly closer to the air conditioning also can help.
Light has a tremendous impact on your sleep. You sleep better in the dark. Making the room darker replicates the natural dimming of light that happens outside, easing your body produces the sleep hormone melatonin. If the outdoor light is an issue, buy yourself some heavier window blinds or dark curtains. Replace LED alarm clocks with something that does not emit light throughout the night.
Get Those Comfy Sheets
Picking the right sheets goes a long way to creating a relaxing setting for sleep. Flannels and fleeces, although comfy, can cause heating that disturbs your sleep during the night. To secure the right temperature, try cotton or silks preferably, as they let the bed breathe. Additionally, it’s proven that both quantity and quality of sleep is enhanced with clean bedding. Keep your sheets fresh with the thorough wash and a linen spray in your desired scent to calm your senses.
Solely for Sleep
Use your bedroom only for sleep, using it for work, or taking your work to bed is a stellar way of not getting enough sleep. Using your bedroom solely for sleep can develop it into a spot of relaxation and comfort. Leave the work at the door, furthermore watch movies and television in the sitting room. This signals to your brain that when you’re in your bedroom it’s time for sleep, helping you to drift off faster.
Sounds Are Crucial
Sounds are essential to most people while sleeping. Strange noises can undoubtedly wake you. Need some noise? Invest in a white noise emitter to mask the sound interrupting your sleep. This is available in various soothing sounds to help you drift off to sleep swiftly. If you don’t feel eager to invest in a specialized machine, similar apps are also available!
Need silence? Make sure televisions are turned off, shut your door and windows, try cotton buds or if you’re near a busy road, or try changing your bedroom to the room remotest from the street. Also, turn off your phone. A text, an email or a social media message can produce a ping on your phone and make it light up. There’s nothing about a cell phone that makes you sleep sounder.
Alternatively, reflect back to the nicest bedroom you ever slept in, what did it have that relaxed you, made you happy, gave you pleasure, allowed you to loosen up? Implement those same settings and elements to your own sleeping space. Take a walk or jog. Or cycle. Or skate. Or skip rope. You get the idea. “Exercise improves sleep as effectively as benzodiazepines in some studies,” reports Dr. Kalyanakrishnan Ramakrishnan, an associate professor at the University of Oklahoma Health Sciences Center. A different option, Sleep Naked. It’s simpler to adjust your comfort zone with sheets and covers you can pull up or throw off preferably than a nightgown or a pair of pyjamas. The plan is to make the adjustment in a way that awakens you from sleep the least.