Tips for Better Sleep
A good night’s sleep starts with the right environment. Your bedroom plays a big part in how well you sleep. Here are some practical ways to turn your bedroom into a sleep-friendly zone.
Light
Light affects your sleep-wake cycle. Too much light can stop you falling asleep. Use blackout curtains or blinds to block out the outside light. If curtains aren’t enough, try a sleep mask. Use dim, warm lights in the evening to help your body wind down for sleep. And avoid bright screens for at least an hour before bed.
Noise
Unwanted noise can disturb your sleep. If outside noise is a problem, use earplugs to block it. Another option is to try a white noise machine or app to mask the noise. Some people find using a fan provides white noise and air circulation and helps them sleep better.
Temperature
Most people sleep best in a cool room. Aim for a bedroom temperature between 15-19°C. Use breathable bedding materials like cotton to help regulate your body temperature. If you get cold, use socks or a hot water bottle to warm up rather than heating the whole room.
Invest in Comfort
Your bed is the hub of your sleep environment. Choose a mattress that supports your body and replace it every 7-10 years or sooner if it’s no longer comfortable. Use pillows that keep your head and neck in alignment with your spine. Don’t forget about your bedding – breathable, comfortable sheets and blankets.
Declutter and Organize
A tidy room equals a tidy mind. Keep your bedroom clean and organized. Remove work materials, exercise equipment, and electronics from your sleep space. Consider calming décor that promotes relaxation. A clutter-free environment can reduce stress and improve sleep.
Calming Colors
The colors in your bedroom can affect your mood. Choose soft, muted colors like pale blue, green, or lavender. These colors are known to promote relaxation. Avoid bright or bold colors that might feel stimulating. If you like warm colors, choose soft, dusty shades rather than vibrant ones.
Limit Electronics
Electronic devices can disrupt your sleep. Keep TVs, computers, and work materials out of the bedroom. If you use your phone as an alarm, place it face down and out of reach. Better still, use an old-fashioned alarm clock instead of your phone to reduce the temptation of late-night scrolling.
Calming Scents
Some smells can promote relaxation. Try lavender, chamomile, or vanilla in your bedroom. Use a diffuser with essential oils or lightly scented lotions before bed. Be careful if you use candles; never leave them burning while you sleep.
Establish a Bedtime Routine
A routine helps signal to your body that it’s time to go to sleep. So, try to go to bed and wake up at roughly the same time each day, including weekends. Establish a bedtime routine, such as reading or light stretching, that begins winding you down. Avoid stimulating activities or heavy exercise that are too close to bedtime.
Keep in mind that creating a sleep environment that is tailor-made to one’s own preferences and style may take some time, but it’s all worth it. Good sleep is essential for health and well-being.
If you still find it hard to get good sleep after enhancing your sleep environment, it may be high time to seek professional help. Rest My Best is meant for those people who have really poor sleep. We combine state-of-the-art knowledge and years of experience with effective sleep programs tailored to your needs.
Bad sleep should not ruin your health and life. If you seek an appointment, contact Rest My Best today. Together, we can work to restore you to the deep and restful sleep that you deserve. Your journey to better sleep starts here!