Do you find it difficult to fall asleep every night? You may have tried all the sleep remedies that you can think off and are still finding it hard to doze off at the right time. Well, your bedroom may be the real culprit that is preventing you from getting the shuteye that you need. The good news is that you can actually improve your sleep environment so that it benefits your sleeping patterns. In this article, you will find all the ways you can change your bedroom for the better:
1. Set Up Your Room Just for Sleeping
Let’s be honest, most people use their room for much more than sleeping and intimacy. Over time, your bedroom becomes the place where you work, eat, watch TV, relax, and finally sleep. The problem with this, though, is that your room doesn’t then have the ambiance that it is supposed to. Ideally, when you walk into your bedroom at the end of a long day, it is supposed to invoke images of sleep. If you conduct a variety of activities in there, though, this will not happen. So, you should make sure that you only ever your room to sleep in.
2. Keep Your Room as Dark as Possible
Do you wonder why humans sleep at night rather than during the day? Well, this is largely due to the functioning of the body’s circadian rhythm. This system responds to the light during the daytime and the darkness during the night. This is why your body wakes you up during the day and lulls you to sleep at night. This is also why it is important for you to keep your room very dark.
When you do this, you are sending the necessary signals to your body, telling it that it is time to go to sleep. If there is any light in your room, this could disrupt your body’s wind-down process and end up keeping you up for longer. Thus, you should turn off all of the lights and use blackout curtains if streetlights or the moonlight enters your room.
3. Maintain the Right Temperature
Like the circadian rhythm, your body’s temperature is also on a twenty-four-hour cycle. This means that your temperature tends to change depending on the time of day. Towards the evening, as your body is winding down, your body temperature drops. This helps your body feel drowsy and makes you more likely to fall asleep. By ensuring that your surroundings (your bedroom) are at the right temperature, you are encouraging your body to lower its core temperature. So, what is the right temperature for you to sleep? Well, it is largely accepted that keeping the room between 60 and 67 degrees Fahrenheit is ideal to encourage sleep.
4. Get Rid of Electronics
Now, as the first point in this article concluded, you shouldn’t be watching TV in bed. However, this doesn’t mean that it is just your television that you have to get rid of – it is a good idea to keep your smart phone, tablets, and any other devices outside as well. There are a lot of reasons why you should do this. First and foremost, you shouldn’t be using any electronics up to an hour before bedtime. The displays give off blue light which can throw off your circadian rhythm and make it harder for you to fall asleep.
On top of this, smart phones and other devices offer up temptations. It can be difficult to focus on sleeping when there are so many other things that you could be doing on your phone. Electronic devices in the bedroom can also disrupt your sleep. If you are to get notifications in the night, there is no doubt that the sounds and lights will wake you up and make it more difficult for you to go back to sleep.
5. Manage the Sounds in Your Room
Most people assume that noise can make it difficult for you to sleep or continue sleeping uninterrupted. The truth, however, is that it isn’t the sounds as much the stopping and starting of the noise. For instance, if you were sleeping in a silent room and a sound was introduced, it is the change in the volume that wakes you up. The same thing happens if you are listening to music, for instance, and the sound goes off. So, if you need a quiet environment for you to fall asleep, invest in earplugs or make certain that there will be noise throughout the night. On the other hand, if you need some noise, get a white noise machine that will continue to produce a consistent sound all night long.
6. Get Comfortable Bedding
If you are uncomfortable, you will find it more than a bit difficult to fall asleep. This is why it is important to make sure that your mattress, pillows, and even comforters are all to your liking. One of the biggest mistakes that you can make is to determine the mattress or pillow just by looking at the label. You should always give each of these a try yourself to figure out whether you find it right for you. After all, each person enjoys a different level of firmness or likes various materials in their pillows. So, you should only really choose the options that you like the best. Of course, don’t forget to make sure that they are good for your back, face, and breathing.
7. Surround Yourself with Soothing Scents
Scents can have a considerable impact on your body, mind, and overall mood. This is because it has the power to bring to mind memories and even alter your emotions. So, by having the right scents in your bedroom, you can calm your nerves, reduce stress, and basically create the right atmosphere for you to sleep in.
Now, lavender is by far the most common fragrance used to encourage sleep. However, you will find that jasmine, bergamot, and clary sage are just as useful. There are a number of ways that you can use these fragrances. For instance, you can use a spray on your pillow – just make certain that it is safe for your skin and face. Or, you can keep an electric diffuser in your room.
Now that you understand just how important it is for you to have the right sleep environment, you know what steps you have to take. By incorporating even just a few of these tips into your bedroom, you will be sure to notice a difference right away.