How to Sleep Better.
In the previous posts we discussed tips on how to sleep well and relaxation techniques for better sleep management. Here we focus on the bedroom and the bed in which we spend one-third of our lives and form an important aspect which can make us sleep better.
Having the right sleeping environment in the bedroom and a proper bed will create the right atmosphere which can make us fall asleep faster and also sleep better. Follow the sleep tips below to ensure that your bedroom and bed will contribute positively for a good night’s sleep.
Bedroom Sleep Tips for Better Sleep.
There is nothing more fresh than a morning after having a good night’s sleep and having a proper bedroom and bed can help ensure that. “Spruce” up your bedroom and bed by following the sleep tips and ways to sleep better explained below.
- The old mantra to quickly fall asleep “Use your bedroom only for sleep and sex” is very true in terms of helping you sleep better. Don’t use your bedroom as a workplace as this could adversely have an impact on your mind and cause sleeping problems.
- Watching the TV in the bedroom or working on the computer or iPad before sleeping is to be avoided. It stimulates the brain which will increase sleep latency period. The blue light emitted by these objects also tricks the brain into believing that it is day and this upsets the circadian rhythm (biological clock).
- The National Sleep Foundation conducted a survey and found that people sleep better when the bedrooms are clean and comfortable. The bedroom environment is important for a better sleep.
- Keep your bedroom as dark as possible before going to bed. Sleep in such a direction that you do not face the window so that the early morning light does not break your sleep hours. The darker your bedroom is, the better you will sleep. See to it that your bedroom blocks off all artificial light coming in through the windows during the night. At the same time ensure good ventilation. As an alternative you could use a slumber mask. Darkness increases the secretion of melatonin (a hormone produced by the pineal gland of the brain) which regulates your biological clock, reduces mental alertness and reduces body temperature. This induces sleep.
- Keep the bedroom clock out of your view. You should not be able to see it when you wake up in the morning.
- Noise is the number one environment cause which can disturb your sleep. It could be the noise coming from the neighbor’s house, or an airplane flying above or barking of the dogs. Silence is essential to have good sleep. Make suitable provisions to ensure it. You could use earplugs if necessary.
- Ensure comfortable temperature in your bedroom. Using an air conditioner or a heater, as the case may be, will help to control your room temperature suitable for a good sleep.
- If your partner is a noisy sleeper (for example, snores) you would do well to sleep in another room. Handle such situations with warmth and tact.
- Keep your bedroom free from dust, allergens and pollution. Using an air filter which can clean the air in the bedroom will be a good idea. This will be especially useful if you are prone to allergy.
- In some situations, like having your newborn baby, you will be required to sacrifice your sleep and do your duty as a parent which will be more important.
- If your bed mattress has become old and lumpy and is sagging with age, you need to change it. A firm yet soft mattress, which you find comfortable will help you sleep better. A comfortable and better sleeping mattress and a pillow make a very important pair for s good night’s sleep. Having clean sheets which give a feeling of cleanliness and a fresh odor also prove important.
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