If you are having a hard time to sleep, feeling restless, and have recurring sleepness nights, there might be a problem in your bedroom.
Your room settings, design, and bedtime habits must be at par to achieve quality sleep.
Turn off the lights
Light affects our sleeping patterns. Exposure to light stimulates our body, as well as makes us alert and gives us energy.
One of the contributors to unnecessary light is our cellphone. Living in the modern world, we tend to resort to our gadgets, and we use it from the time we wake up until our bedtime.
Our phone emits light due to incoming calls and text alerts, push notifications, update alerts, etc. If you find it impossible to turn your phone off, make sure that you put it in silent mode and flip it down to avoid unwanted light.
It is important that we sleep in a cool and dark place. As we set ourselves into darkness, our mind becomes relaxed, following the slowing down of our body’s stimulation, body temperature drops, and we get the feeling of sleepiness.
Adjust the air temperature
The temperature of the room affects your sleep. If it is too warm, it can cause you disruption in sleep. If your room is cool, it can help lower your body temperature and can help you initiate a better quality of sleep.
If your room temperature is too cold, be sure you use your fluffy socks that are thick enough or a blanket to minimize your freezing feeling. Other options for your room temperature is to have a ceiling fan and/or portable heater.
Invest in quality sheets
Comfort is key to good night sleep. Investing in quality sheets and choosing the right fabric may have an impact on your sleep, so it is important to have research prior to buying.
George Street Linen Sheets NZ advises making sure that the fabric or material of your sheets is suitable for your needs, and won’t interfere with your comfort. For example, cotton is highly breathable, soft, and absorbent, therefore you’re body temperature is stable as you sleep.
Having at least two sets of sheets is recommended for you to have time to change your sheets frequently, while the other one is on the laundry.
Try using aromatherapy
If you are having difficulty in setting yourself to sleep, try to consider aromatherapy to help you relax.
Some people put this in a diffuser, during a bath, or rub it on their skin or any surface. Might as well, add it as a part of your routine, and pick a scent that suits your smell and needs.
Lavender and Chamomile are the most common and effective aromatherapy scents, which can be calming and soothing. The aromatic compounds of these, and other scents, can help relieve stress and promote better sleep.
Reduce noise
It is important that we are in a peaceful feeling before we sleep. Noise is a factor that stimulates our brain and disrupts our sleep. The factors that contribute to the noise are people from your house, your neighborhood, television, or your cellphones.
There are ways that can help us reduce the noise in our sleep. First, turn off your phones or put them in silent mode. Second, you can use white noise to conceal the background sounds and help you sleep soundly. Lastly, wear earplugs as it blocks the sounds from your surroundings.
Clean out all the clutter
The room is supposed to be your sanctuary, it is the place where you sleep, where you relax and clear your mind. Therefore, for your room must be spic and span, you need to get rid of things that might be a potential distraction.
Eliminate or set aside your exercise equipment, office tool, and your entertainment devices like TV and gaming console.
Creating an opportunity for an activity in your room prevents you from putting yourself into a sleeping mode. That’s because this equipment stimulates your brain and, worse, makes you anxious. If it is unavoidable to remove them in your room, at least keep the smaller items in a container, where it can be out of sight when you are in bed.
Cleaning your bedroom is also required. Tidy up and keep everything in place.
Sleep is vital and it affects a person’s well being. It helps us replenish our energy, repair our body, and get ready for the next day ahead. Getting good quality sleep helps us avoid heart disease, weight increase, and other illnesses.