Many people today struggle to fall asleep, with only a few able to sleep soundly through the night. Creating a peaceful enough environment can, however, help promote good quality sleep. Outlined below are a few tips to a good night’s sleep.
- Keep Electronics Away from The Bedroom
Most electronic devices not only emit blue light but are the reasons you are always distracted from sleep. These include television sets, computers, laptops, tablets, cellphones, game consoles, and even e-readers. The blue light emitted by these devices is known to inhibit the production of sleep hormones; one of the reasons you toss and turn whenever you hit the sheets. Keeping these away from the bedroom should help the body produce the much-needed sleep-inducing hormones.
Your alarm clock could also be the reason you hardly fall asleep. Clocks with a digital display are particularly notorious for producing light in the darkness. Many people often find themselves watching the clock due to lack of sleep, which again makes the condition worse. Keeping the alarm clock on the other side of the room and facing away from you should however help. It will also help you wake up in the morning without hitting the snooze button.
- Make Sure the Room Is Dark Enough
Have you ever wondered why you always feel sleepy when it is dark? One of the reasons is because darkness encourages the body to slide into sleep-mode. For this reason, you need to ensure your bedroom is dark enough and that there’s no artificial light within. Heavy curtains and blackout blinds should help block natural light from entering the room. You also need to ensure every light-emitting device or appliance is switched off.
Your cellphone too could fill the room with light distracting you from sleep. One way to prevent the screen from lighting up from an incoming message or notification is by turning it to silent mode, then flipping it screen-side down.
- Keep the Room Quiet
Noises from the street, a noisy neighbor, or blaring music from the living room can make it almost impossible for you to stay asleep. While mild noises shouldn’t disrupt you from sleep, blaring and inconsistent sounds can be the reason for your sleeplessness. That said, you should look for a way to ensure the bedroom is quiet and peaceful.
While asking your neighbor or other family members to keep the noise down might help, there are times when you’ll need a permanent solution. A white-noise machine will come in handy during such times. The machine produces mellow sounds that are not only soothing but consistent enough to help you drift into sleep. The noises produced by the machine help muffle out sounds coming from the outside too.
Listening to cool and relaxing music while in bed may help too. You, however, should make sure the radio will turn off after some time. Setting a timer to turn it off would be a wise idea. You don’t want to wake up to the sounds of your favorite jam in the middle of the night.
- Turn Down the Bedroom Temperature
Cooler temperatures help the body drift into sleep. Your body temperature too starts to drop as soon as you start falling asleep. It is for this reason experts recommend turning the thermostat 5 degrees lower than other rooms. The cool temperature will help you fall asleep faster. Consider sleeping naked too. Pajamas and nightgowns might get into the way of your sleep.
- Consider Aromatherapy
According to research, introducing certain scents to the bedroom may help induce/promote sleep. Vanilla, lavender, and chamomile scents are the most commonly preferred scents for the bedroom. These induce a sense of relaxation and calmness that will come in handy in driving you to sleep. Simply add a few drops of these oils in your oil diffuser a few hours to your bedtime.
- Ensure the Bed Is Comfortable
If you always wake up feeling tired or with a numb or stiff body/neck, chances are your bed isn’t comfortable enough. It might be time you started thinking of replacing the pillows and the mattress as well. Although most mattresses will last around 10 years, you should replace yours if it has sags, rips, lumps, and holes that make you uncomfortable while you sleep. Check out Tuft and Needle mattresses. You could also find a pillow with the right stuffing for head and neck support.
The average person spends around 1/3 of this life asleep. That’s quite a long time to spend it on an uncomfortable bed. Investing in just the right mattress, pillows, and beddings is all you need to sleep well every night. The mattress plays a huge role in how well you sleep. Take some time when shopping for one, and ask your partner to accompany you to ensure the bed is comfortable for him/her as well.