After a day’s work, bedtime is the time for people to wind down and be free of the day’s stresses. It is the time for resting and renewing a person’s energy so that he/she is ready for the next day’s challenges. People, however, often overlook the importance of the sleeping environment and how it could contribute to getting quality sleep – restful and reinvigorating.
The following are some tips to improve your sleep environment:
- Remove all the clutter from your bedroom. Things that don’t belong in the bedroom are distractions to a good night’s sleep because your brain associates them to particular activities that you do with them and not to sleep. Taking out the clutter from your bedroom improves your room and makes you associate it only with sleep.
- Dim the lights before bedtime and turn off lamps before lying down. Dimming the lights helps regulate your body temperature and signals the brain that your body is getting ready to shift into sleep mode. Before lying down, turn off lamps and remove all sources of light, including those coming from devices that might be inside your bedroom. Use dark curtains to block off outside light. As the body winds down for sleep, it produces a hormone, melatonin, that promotes sleep. If there is light, the body does not produce as much melatonin, making it more difficult for a person to fall asleep.
- Keep the noise down. Try to drown out outside noise by using a fan or a machine that produces what is called “white noise”. For people who use music to put them to sleep, try to set the CD player to turn off at a certain time after you would have normally fallen asleep, to prevent sudden sound from waking you up from sleep.
- Keep your bedroom cool. Your body temperature goes down as you prepare for sleep. Keeping your room cool will help your body temperature drop faster. So does sleeping naked. Find out what is the most comfortable temperature for you. Temperature between 62-68 degrees Fahrenheit is recommended by experts.
- Choose mattresses and beddings that are comfortable. There are mattresses to suit all types of sleep needs including firmness or softness, preferred sleeping position and even protection from certain allergy-causing fabrics or dust mites. Foam mattresses are widely available in the market, more so than the latex and Innerspring types. ACT Foam and Rubber caters to this need. Choose warm beddings that don’t make you feel hot. Socks keep the feet warm even while the room temperature is cool.
- Keep the room clean. We only breathe the air that is inside the bedroom while we sleep. So keeping the bedroom clean and free of pollutants is essential. To help purify the air, one could install plants, air filter or air purifier.
- Use the colors and decors that you love for your bedroom. Paint your bedroom your favorite color and use decorations that will make the room restful and peaceful. Colors typically are associated with certain emotions and blue, yellow and green are supposed to convey calmness and relaxation.
- Use aromatherapy. Certain scents, like lavender and vanilla, create an atmosphere that is calming and relaxing and help lower your heart rate and blood pressure.
Hopefully this list helps you sleep better at night and all charged up for the next morning.