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The importance of sleep is no surprise. Maximise your sleep environment for a happier, healthier life. Function better, achieve more goals and get more out of your day.
The following includes seven ways you can make your bedroom more sleep-friendly for that perfect night’s sleep.
Invest in a good mattress
We spend a third of our lives in bed, so it’s essential to choose a mattress that’s right for you.
Although frequently done, it isn’t enough to test out a mattress solely in the store. What seems comfortable in the store may be different from the mattress that helps you get a good sleep.
Shop at stores that offer return policies. This way, you can get a feel of the bed over a week or even a month. Consider a sturdier mattress if you have a back issue – they often offer enhanced back support.
Clear the clutter
Your environment is important. Those with clutter in the bedroom not only take longer to sleep, but they also have a higher likelihood of experiencing disturbed sleep. Invest some time into removing clutter, or if you’re busy, look into hiring a domestic cleaning Cambridge company.
You should also keep items out of your bedroom that can cause stress. If you work from home, this includes taking work into the bedroom, especially for some night-time reading before bed.
Keep your room dark
Light affects the sleep-wake cycle. Light may compromise your sleep, so keep your room dark. Moreover, the hormone, leptin, increases in the dark. Leptin prevents feelings of hunger during sleep so that you don’t wake during the night hungry.
Streetlights and room lights can be distracting. Keep your bedroom dark with curtains, blinds and the door ajar. This is especially important if you live with flatmates or a partner who sleeps later than you.
Prepare for colder nights
A body temperature that is too low will result in disturbed sleep. Prepare for colder nights with adequate heating, an extra blanket at the foot of your bed and bed socks.
Layers are always recommended over a single duvet. When cold, it’s easy to add a layer. Likewise, you can remove a layer when it is too warm.
Use soothing scents
Aromatherapy has been practised for thousands of years. Soothing scents may help you fall asleep faster and sleep better. Amongst these scents include lavender, but also the star of Bethlehem, cherry plum and clematis.
Calm your mind before bedtime with a scented candle, essential oil, cream or sleep drop. Over time, your brain will associate the scent with bedtime, rest and relaxation.
Turn your alarm clock around
Although this seems a little strange, you’ll benefit from turning the face of your alarm clock around.
When trying to fall asleep or when waking during the night, you may glance at your alarm clock. Not only may the glow of the numbers disturb your sleep, but knowing the time may cause feelings of stress and anxiety. Knowing you must get up soon or knowing you are taking a long time to fall asleep may prevent you from sleeping.
Eliminate the things that disturb your sleep
Identify the things that rob you from a good night’s sleep. Then, act on it to eliminate them.
Reduce noise by using earplugs. Alternatively, you could try a white noise machine or background music. If your partner snores, encourage them to get treatment and seek professional help. If you get disturbed by a pet climbing across your bed at night, get them their own pet bed to sleep in. If they often wake you during the night to let them outside, install a pet door.
Even the smallest of changes can make a world of difference to your sleep quality. Subsequently, your happiness and ability to function during the daytime will improve. Make these small changes to your sleep environment tonight for a better night’s sleep.
Johanna Cider is a freelance writer from the city of Wellington, New Zealand. When she’s not crafting articles for her blog and local shipping sites, she enjoys watching home design shows for her next room makeover!