By creating the ideal sleep environment, you can ensure that you get the rest you need each night. These suggestions will help you to create a comfortable, distraction-free space to sleep in.
Invest in a Premium-Quality Mattress and Pillow:
You should make sure that your body and spine are properly supported throughout the night. With the right mattress and pillow, you’ll be able to stay comfortable and prevent aches and pains. Read this guide to picking the right Brooklyn mattress.
Select Beautiful Bedding:
You should strive to make your bed feel tempting. Pick out comfortable betting made from breathable fabrics that will keep you from getting chilled or overheated as the night goes on.
Keep Your Room at the Right Temperature:
It can be hard to sleep if it’s too hot or cold in your bedroom. While everyone has their own preferences when it comes to temperatures, experts generally agree that it’s best to sleep in a cooler room with a temperature of around 65 degrees.
Block Out the Light:
Sunlight can disrupt our sleep and throw off our circadian rhythms. To keep light from getting in the way of your sleep, try wearing a sleep mask or putting up blackout curtains.
Noises can be a major distraction and can even wake you up at night. If there are sources of noise nearby that you can’t do anything about, try to find a way to drown those sounds out. For example, you could use a fan or a white noise machine. You could also try wearing earplugs while you sleep.
Using Soothing Scents to Relax:
The right aroma could have a calming effect, helping you to settle down and fall asleep. Try using relaxing essential oils with soothing scents like lavender to make your bedroom more relaxing.
Take Control of Your Sleep Schedule
Humans thrive on routine. If you go to bed at the same time each week, your body will be able to set its clock. Once you have a bedtime that you stick to, you’ll naturally start to feel drowsy as your bedtime grows near.
If you want to establish a sleep schedule and stick with it, try implementing these four strategies:
Wake Up at the Same Time Each Day:
It will be much easier for your body to adjust to your new sleep routine if you always wake up at the same time. Decide when you want to wake up and get up at that time each day, even if it’s the weekend or your day off.
Schedule Enough Time for Sleep:
You should build your schedule in a way that ensures you get the sleep that you need. After deciding when you’ll wake up, figure out how early you would have to go to bed to get enough sleep. Make sure you also give yourself enough time to get ready to go to bed.
Approach Naps With Caution:
If you want to improve your sleep, napping is something you should be careful about. If you take a long nap or nap too close to bedtime, it could throw your sleep schedule into disarray. If you do need to nap, it’s best to do so early in the afternoon. The ideal length for a nap is 20 minutes.
Make Gradual Changes to Your Schedule:
It’s not necessarily best to make a big change to your sleep habits overnight. Instead, you should try to transition to your new sleep schedule. Don’t adjust your normal sleep time by more than one or two hours a night. This way, your body will have a chance to get accustomed to these changes.