Tips On How To Improve Your Sleep
1 Create A Relaxing And Serene Space
If you have a relaxing and serene environment to sleep in, you will improve the quality of your sleep. You may not have the time or patience to paint the walls in your room at the moment (but if you decide to, think about blue, it’s one of the most peaceful choices). You could also think about serene pictures or photos on your walls or nightstand.
2 Switch Off Reminders Of Work
Carrying on with work-related tasks once you are in your bedroom is a very bad idea, says Scott. Your bedroom is not an extension of the office, but rather a space to unwind, recharge, and relax. Thinking about your finances and bills will definitely not help you when it comes to falling asleep.
3 Clear Away Clutter
The easiest way to ruin a relaxing and serene atmosphere is when your bedroom is cluttered or messy. Scott suggests using sliding trays that fit under the base of your bed. This creates more storage space. You can also invest in a nightstand that comes with drawers.
4 Turn The Lights Off
Turning the lights off means more than just your bedroom light and bedside lamp. You also need to turn off your smartphone, computer, and television too. Lights interfere with your natural biological clock, keeping you awake and messing with your normal sleep cycle. This can drastically impact your sleep quality. There should only be light in your bedroom at dawn and during daylight hours.
5 Keep Your Room Cool
Research has indicated that a temperature of between 60 to 67 degrees is typically the best temperature if you want an undisturbed sleep. You want to avoid shivering or sweating which both result in a restless night’s sleep. You may also want to add more humidity to your room. The humidity should be around 30% to 40%, so it’s best to use a humidifier in the dryer, and colder months, which will balance the air inside your room.
6 Use Quality Sheets
Scott says that he never skimps when it comes to sheets. He suggests that you invest in 2 sheet sets, and 2 comforter sets so that you can easily swap your dirty ones for clean and fresh ones when you need to.
7 Keep Your Room Quiet
When you are sleeping your brain still processes noises in the background. This means that if you leave your TV on, or your smartphone beeps or buzzes this can interfere with your sleep cycles. White noise, on the other hand, can help your sleep. The National Sleep Foundation states that ambient noise helps to block out background noises and sound, and can help you to sleep a lot more soundly.
8 Add Relaxing Scents
A study has discovered that lavender can lower heart rate, blood pressure, and skin temperature, which can help you get into a relaxed state. The International Journal of Neuroscience, states that it can help to elevate your mood as well as help you feel drowsy. You can wash your bedding in lavender-scented washing powder or liquid or light lavender-scented candles.
9 Make Sure Your Bed Is Comfortable
This may sound obvious, yet it is one of the things that is usually overlooked. Your sheets, pillows, and mattress play a big role in the way that you sleep. Read these Sealy mattress reviews and find the perfect mattress. Since bedding comes in a variety of types, it may take a bit of time and patience to find what works best for you. Look for quilts, blankets, and sheets that wick away moisture and breathe well, so that you do not overheat. The same should apply to the pajamas that you wear.