In spite of all our technological advances, our generation is still brimming up with a lot of sleep-deprived people. Insomnia and voluntary sleep deprivation have become more common among teenagers and early adults.
A good sleep environment is vital in order to get a good night’s rest. It should make you love the process of going to bed. If you think you don’t have one, this article should give you a head start in the right direction.
1.Keep Your Bedroom Technology Proof
TVs aren’t the only problem when it comes to keeping you awake for longer duration. Any piece of tech that emits blue light (laptop, mobile phones, tablet etc.,) must share equal blame.
They disturb your melatonin cycle that’s vital for good sleep. And they obviously keep your mind active right before bedtime which could push you into unnecessary thoughts. Make it a habit to stay away from technology at least 1 hour before your intended sleep time.
2.Pay Attention To Your Bed Setup
The Better Sleep Council suggests that you replace your mattresses at least once every 5 years. If your current mattress has deep impressions or causes pain in certain pressure points, it’s time to throw it away.
A good mattress protector will not just keep your mattress clean and waterproof but can also extend its life. If you’re someone who suffers from back pains every time you wake up from bed, a quick mattress swap should do the trick.
Clean bedsheets are equally important. A good micro-peached cotton bedsheet can keep you nice and snug all night.
3.Keep Your Bedroom Dark
Would you believe me if I say your entire internal clock setup depends on the light signals that your eyes receive? If your eyes detect light, your body starts producing cortisol which keeps your core temperature high, inducing wakefulness.
You might think dim lights can help but NO! Investing in blackout window shades can really come in handy. If you find it impossible to block out all night in your room, try wearing eye masks made out of breathable fabric such as silk or fine cotton. Make sure they are smooth and don't squeeze your head too tight.
4.Make Sure Your Pillows Are Fresh
Good pillows and fresh mattresses are a killer combo. If you own poly-fibre pillows, make sure you replace them every year. Memory foam pillows, on the other hand, could last at least 3 years and are also extremely comfortable.
If you’re suffering from neck pain every morning, it’s probably because your pillow is too thin or too thick for you. Your pillow needs to be firm to add natural support to the distance between your shoulders and your ear. Stomach sleepers should choose pillows that are flat.
5.Identify Your Comfortable Room Temperature
Sleep experts suggest that your room temperature needs to stay between 60 to 72-degree Fahrenheit for you to get into REM sleep. If you don’t want to keep your air-conditioning turned on all night, you can choose the greener route of installing a cooling fan.
Try using comforters that are just right without making you feel too hot or too cold. Use a different thermostat setting every day to find what suits you and your partner if you have any.
6.Eliminate Bedroom Clutter
Let’s face it! We all have messy bedrooms. But a disorganized bedroom could keep you from feeling relaxed and might distract you from dozing off. Do not bring in your schoolwork or office documents in your bedroom or keep them out of sight once you’re done with them.
Apart from making your room look messy, they could keep you stressed as long as they are in your line of sight. Keep your clothes properly arranged inside the shelves. Remove things out of your bedroom but manage to keep essentials within your reach.
It takes time to find out what works for you and what doesn’t when it comes to reorganizing your bedroom. If you’re staying with your parents or a partner, this could take a little longer than usual.
But you must realize that good sleep is a priority and maintaining a good bedroom space is a process and not a destination. Take your time but do it right.