Most of us have had a lousy night’s sleep at one time or another, and our quality of life has suffered as a result. We need our sleep in order to concentrate, feel well and stay healthy. Many people suffer terribly from sleep deprivation because they have trouble getting a regular night’s sleep. As bad as the situation gets, there are some simple solutions that could help. Here are three tips that may encourage more regular deep, restful sleep.
1. Clutter is Distracting:
We are at our most relaxed when we have as few distractions as possible. A messy, disorganized bedroom is not conducive to a relaxed state of mind. If you have to move things off your bed before you can get in it at night, this will not put you in the right frame of mind for resting. Carry out a severe declutter by investing in some storage solutions for the stuff you want to keep and get rid of the rest.
2. Your Air is Important:
This may seem like quite a nebulous statement, of course, air is important. Bear with me a moment, both the air quality and the temperature can have a dramatic effect on how well you sleep. The perfect air temperature can vary a little for each person, but it tends to be at the cooler end of the scale. Before getting into bed set your thermostat to your favorite temperature, which for most people is around 77º or 78º.
Next, consider the air quality, does the air smell as clean and fresh as it could? There have been some amazing advances in HVAC technology in the last few years to create a relaxing environment in your home. There are specialized healthier air filters, which provide cleaner air to breathe while sleeping and help you to wake with a clear head. Check with your local HVAC professional to see if they can help.
3. Avoid External Stimuli:
Make your bed into a place where sleeping is your primary goal and remove external stimuli. This means no devices, such as tablets, smartphones and TV’s used at least an hour before bed. Many people, like to read in bed, but you may want to limit yourself to a set time or perhaps a single chapter and stick to your goals.
Another distraction can be sources of light. If you go to bed earlier than the rest of the household, this can be a problem. One solution is to use draft snakes at the bottom of the door to block out any light coming in from there. It has been proven that exposure to light limits how much melatonin your body releases. Melatonin is a sleep hormone and if we don’t receive adequate amounts it takes longer to get to sleep.
Hopefully, these three tips will help you to create an atmosphere in your bedroom that is more conducive to having a restful night’s sleep. If you find that you’re still having problems, after implementing these changes it may be necessary to seek out professional help.