Most sleeping problems are caused by a poor sleeping environment. Changing up your room could lead to a high quality and interrupted sleep patter. Read this to learn how you can maximize your sleeping environment.
One of the best ways to maximize your sleep efficiency is to change your thoughts or what you associate the room with. The main purpose of your room should be to take a rest and sleep but most people do not get that. Everything else you do in your bedroom will distract you from sleeping. This means you have to make changes to the room so it is only associated with sleep to improve your sleep quality and quantity
Here are some things you can do to improve the quality of your sleep
Clean out the clutter in your room
Remember, your bedroom should not serve as your office, playroom and gym no matter what. If you use your room for all these things, it will be hard to associate it mainly to sleep. Decluttering your bedroom is simple, the first step is to make a list of all the things that do not belong. Pull the yoga setting, treadmill, laptop, computer and television in other rooms.
Having all these things in your bedroom will do you no good especially when it is time to sleep. If your home office is in your bedroom, all you’ll think about is work even when you want to rest or take a nap. We all know how TV can be addictive which is why getting rid of it will change your sleeping lifestyle for the better. Programmes on tv can keep you up through the night. Televisions also emit blue light that tricks the body to lessen melatonin production and keep you awake throughout the night.
Get rid of all electronics and distractions
Just like the tv, having electronics in your room can be distracting and keep you from sleeping. You should not have your laptop, cell phone, tablet, e-reader, portable game console and other electronics in your room. These electronics also emit blue light which can mess up with your melatonin production and in turn keep you awake the whole night. These electronics may be a useful source of information or fun but they could also mess up your sleep schedule.
Adjust the location and position of your digital alarm clock because it may distract you from sleep too. The light from the digital display is enough to distract you and keep you from sleeping. You will find yourself constantly looking at the time and worrying about lack of sleep instead of actually relaxing and getting to sleep. If you are too worried over sleep, you may get anxiety and that will lead to insomnia. Place the alarm clock on another side of the room or turn it away from your eyes so you can get a good night sleep.
Change the lighting – keep the room dark
Artificial light has a way of mimicking natural light and stopping the production of melatonin therefore keeping you up all night. One of the best things to do so you can maximize the sleeping environment is to get rid of both natural and artificial light from your room. When it is time to sleep, turn all the lights and electronics off. This means your lamp should not stay on and remove all the night lights from our room. If you cannot remove some electronics, make sure you turn them off by unplugging them from the socket. Lights from neighbours’ homes and cars could keep you awake all night. Get blackout blinds and heavy curtains to eliminate light from the outside.
keep the room quiet
Even the slightest noise could keep you up all night. Sound from the room or outside your home can prevent you from falling asleep or ruin your sleep pattern for you. For some people, it is more the inconsistency of the sound rather than the sound itself that could be disruptive. Shutting your doors and windows could help you keep most of the noise out but only if you live in a somewhat peaceful environment.
If you live in an area with loud uncontrollable noises from traffic and people, gets noise cancelling headphones to help promote silence and eventually better sleep. You can also get sound machines that produce mellow and soothing sounds that help you relax and fall asleep. If you like to listen to music before you sleep, make sure you set on a timer that will shut off the music to avoid any distraction when you fall asleep.
Keep the temperature low
Your body temperature naturally starts to drops as your bedtime approaches and this paves the way for a good night sleep. Your body loses heat and this helps you to fall asleep faster. Keeping this in mind, a room with high temperature will make you anxious, uncomfortable and unable to relax which means you will have a hard time falling asleep. Keeping the temperature at an average of 65 degree can help cool your body and fall asleep faster. Sleeping light or naked will help you cool down your body faster therefore fall asleep faster.
Make your sleeping environment comfortable
One of the main reasons you are finding it hard falling asleep maybe because of the type of beddings you have. A bad mattress will have you feeling uncomfortable and waking up tired, numb or stiff. While mattresses are designed to last you a long period of time, they have a breaking point. Mattresses with lumps. Holes. Sags and rips are very uncomfortable and will keep you up at night.
We spend close to 1/3 of our lives sleeping on the bed, which is why it is essential to get good quality and comfortable beddings. Check out Metro mattresses for reviews on some of the best mattresses that will help you achieve quality and quantity sleep. Look for mattresses that suit your sleeping needs which may include preferred sleeping position, sleeping with a partner, adjustable stiffness and more.
The sleeping environment could affect your sleeping habits and this leads to overall health issues. The bedroom is supposed to be cool, comfortable and suitable for sleeping. Follow the steps above to maximize your sleeping environment and get better sleep.