With the abundance of available information on sleep medicine and sleep in general, there is a growing awareness of how important it is for any individual to get quality sleep every single night.
More and more people are starting to realize all possible benefits of having better sleeping habits, and how much it can impact their daily lives in a more positive way.
The majority of people are thankfully choosing to make sleep a top priority.
They have realized that more can be accomplished by exercising regularly, keeping a bedtime routine, eating foods that are sleep-friendly, and relaxing before bedtime.
In case that it is important to you as well to have a good night’s sleep since you do not have one, it is time to start to determine how to achieve a good rest.
Thankfully, there are certain things you can change, precisely nine of them, and they will be discussed furthermore.
1. Cool the Room Down
In case you have ever felt too sweaty or hot to sleep, that might not only be in your head. Warmer temperature does really affect the quality of sleep.
The best temperature range for rest, according to the majority of studies, should be somewhere in the range between 60 to 72 degrees Fahrenheit.
In case you do not want to leave the AC to blast all night long, you could consider going the greener route.
For instance, install a ceiling fan, use an electric fan, or open your windows when nighttime temperatures drop.
Another thing that can help is a cooling mattress pad. If you have a thermostat, try different settings so you can see what feels most comfortable to you, since the sensation can vary from person to person.
Before heading to bed, check if there is no heating device turned on that might create such high temperatures.
2. Remove Artificial Light
In certain studies, it has been determined that exposure to electrical light before, and during sleep as well, can suppress melatonin.
Melatonin is the hormone that is responsible for regulating sleep and wake cycles. Research done on animals has shown that even dim lights can show a negative effect.
So, the conclusion is that the darkness is important for restorative and deep sleep.
What would be wise, is if you were to turn off or cover any electronic lights in your room before bedtime.
In case you are concerned and not sure you will find your way to the bathroom at night as an example, you could install a motion activating light.
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3. Change Your Mattress
If by any chance you are waking up feeling numb, stiff, or even tired, that might be the sign that it may be the right moment to replace your bed, mattress, or pillows.
The majority of mattresses are designed to last for about 10 years.
However, if your mattress has any lumps, rips, holes, or snags, it would be wise to consider replacing it.
Whether you sleep better with a bed that is bouncy or firm choosing the right type of mattress really does come down to your personal preferences.
Memory foam mattresses are considered to be one of the options to choose from. It can not be denied that the health benefits are real, and that memory foam mattresses are comfy.
Other mattresses available that can suit all types of sleep can include adjustable stiffness or even are made of certain materials that help with allergies.
No matter which you choose, the point is simple. Doing the research first on what suits you best and obtaining a perfect pillow and mattress will provide you a restful sleep.
4. Paint Your Walls
A study done in Britain has shown that the color of the bedroom walls can impact the amount of sleep the person can get.
It was found in a survey, that the colors like yellow, blue, and green have helped sleepers to get the most hours of sleep.
The blue-colored walls have averaged 7 hours 52 minutes, green ones 7 hours 36 minutes while yellow 7 hours 40 minutes.
All of these colors are commonly associated with relaxation and calmness which can help you to put your mind at ease in a situation you are trying to sleep in.
5. Keep Things Simple
It would be wise not to clutter up your bed with all sorts of complicated beddings that are busy. The recommendation is to keep your sheets neat and very simple.
The focus needs to be on falling asleep. Also, it is recommended to make sure that your pillowcases are as flat as possible.
6. Muffle out the Noise
There are many sounds that can make it difficult to set a person in a sleepy mood. Various noises can wake you up during the night.
Also, noises can affect your deep sleep cycles, even if you do not remember waking up.
In a situation where you live in an environment with a lot of sounds coming from the outside, earplugs or a white noise machine could help with your problem.
Calming nature sounds are blurring out the background noise which helps with sleep in general.
7. Bring Some Scent into the Mix
Lavender decreases heart rate according to one study. It also reduces skin temperature and blood pressure, which as a result puts you in a more relaxed body state.
Also, according to the International Journal of Neuroscience, lavender can improve your mood.
Another effect is that it can make you feel drowsy. For that reason, trying out a lavender scent or any other with a similar effect will make your sleep a better experience.
8. No Food
This advice is not as much about the bedroom as it has to deal with what you “bring” into it.
Since people are not designed in a way to digest and sleep at the same time, it is recommended to make sure you do not eat before bedtime.
Especially if you had in mind to eat something either heavy. If you have to eat, however, it would be wise to start your meal early in the night and stick to lighter foods.
9. No Drinks
Similar to previous advice, drinking is out of the question. Caffeine has certain benefits, although it makes it hard for people to fall asleep.
The same would apply to alcohol which even if at first does make you tired, in the long run, it can disrupt your sleeping habits.
It is everyone’s goal to have a good night’s sleep. Not everyone has it though unfortunately. In case you are in that restless group, it would be wise to change things up a bit in your bedroom.
After all, there is nothing like waking up feeling relaxed, rested, and pain-free which these tips can secure if followed.
