Sleep is critical for physical and mental health. If you’re not getting enough sleep, you’re not living your best life. More than 40-million Americans complain of sleep disorders ranging from severe bouts of insomnia to broken sleep.
Are you doing everything you can to improve your sleep quality? Enhancing your sleep doesn’t necessarily mean popping a pill to get the shuteye you need. Misusing or abusing sleeping drugs won’t do you any favors.
The best option for improving your time in dreamland is assessing your current sleeping environment. Implement these top-5 tips to set up your bedroom as the ultimate sleeping environment.
1. Change The Relationship with your Bedroom
Do you spend time in your bedroom reading or watching TV? If you do, then stop this behavior immediately. TV and reading are for the lounge. You may not realize it, but what you do in the bedroom matters. If you use your bedroom for daytime activities, your mind subconsciously associates the room with those activities oversleeping.
Keep the bedroom for sleep and romance, that’s it. Move the TV out and put it in the lounge, you’ll be surprised at the difference this makes on your quality of sleep.
2. Eliminate Screens
People who struggle to sleep often turn to their smartphone to check messages, play with apps, or read their favorite websites. This behavior is a mistake. Your mobile device emits blue light, the kind of light that your brain confuses for sunlight.
Staring at a screen will disturb your circadian rhythm – the natural sleep and waking cycle. Avoid looking at your phone or tablet for an hour or two before bed; your mind will thank you and bless you with a good night’s rest.
Keep your phone away from you while you sleep. If you need it for the alarm, place it at the foot of your bed or on the dresser. Mute all notifications to ensure you don’t get woken up in the middle of the night.
3. Embrace the Dark Side and Keep It Quiet
City living can be frustrating when you need to get a good night’s sleep. The sounds of car alarms going off up the street, and light pollution entering your room will disturb your sleep and reduce its quality.
Your room needs to be as dark as possible. Look online for some blackout curtains and a good sleep mask. These two accessories will keep the light out of your eyes and ensure that your brain remembers its night time.
Block out the annoying sounds with ear muffs or earplugs. If you can afford it, a white-noise machine will cancel out the noise and help you drift off to sleep quickly.
4. Add Aromatherapy
Aromatic oils and incense are an excellent option. The soft smells of sandalwood and lavender will relax your mind and make it easy to fall asleep. If you live in a State where the air is dry, consider purchasing a humidifier.
5. Your Bedding Matters
You probably have invested in a comfortable bed already. However, have you taken the same care with your bedding? Purchase luxurious sheets to enhance your sleep experience. Egyptian cotton and bamboo weave are excellent options for a smooth, soft feel against your skin.
Select a thread count to match your environment. If you live in a warm part of the country, a 400-thread count will provide a soft but airy feel to your sheets. For those people living in colder areas, choose a 1000-thread count or more to keep you warm at night. (See also: How Can Mattress Topper Improve Quality Of Your Sleep?)
Wrapping Up – Keep a Dream Journal
Keep a notepad and pen next to your bed. When you wake up, record your dreams. You can use the journal to write down what you did before bed and how it affects your sleep. Note your feeling of well-being and track your data. Review your journal at the end of every month and notice the changes you make to your sleep routine and how they affect your rest.
About The Author:
Jessica Peters is a freelance writer from Melbourne who blogs about health and fitness. Jessica is an avid traveler and regularly crosses the globe to learn about other cultures while blogging from her laptop