Getting to sleep at night and staying that way can be a challenge for many people. Your sleeping environment is a big factor in improving sleep.
Here are some tips to help you create an environment that invites sleep.
- Make Your Bedroom a Peaceful Place
Your bedroom should be a comfortable, peaceful paradise where you can rest and relax. Try clearing out things, such as a desk or exercise equipment,that are associated with other activities and only use your bed for sleeping.
When you use your bed as a substitute desk, your mind may linkyour bed with busy work and you may have a harder time relaxing. It’s also a good idea to ditch the TV, which has a blue light that tricks your brain into promoting wakefulness. You may also stay up later than intended because you are watching a program.
- Get a New Mattress
The average person is probably sleeping on a best mattress that works. It isn’t terrible but it isn’t great either. It’s just OK. A mattress that fits your sleeping position and life can help you get a batter night’s sleep. Modern mattresses are designed for comfortable support and some can minimize motion transfer to help you sleep through a partner’s movements.
- Cut Off the Electronics
Cellphones, tablets, e-readers and other electronics also emit light that can mess with your brain’s chemistry and engage your brain in more active pastimes. The result is that you can have a hard time going to sleep because your brain thinks it’s daytime.
To get your brain back on the right sleep cycle, try quitting electronics for 15 to 30 minutes before bed to help you transition into a restful state. Reading a book before bed can help you relax more than watching TV.
- Control the Light
Look for other sources of light in your bedroom. You may need heavier curtains to eliminate light seeping in from outside. You could also try placing your cellphone screen-side down. Then if you get a text or email during the night, the screen lighting up won’t disturb you.
- And the Temperature
Temperature is just as important as light. We’ve all had the unpleasant experience of waking up hot and sweaty. A cooler temperature, between 60 and 67 degrees, can help you sleep more comfortably throughout the night.
- Give Aromatherapy a Try
Certain scents can promote sleep too by helping your body and mind to relax and unwind. The best scents for sleep are lavender or vanilla. Try a linen spray, an oil that can be applied to your wrists or an oil diffuser.