Your environment is one of the biggest factors when it comes to sleep, yet it’s the one factor we take the most for granted? It’s about more than removing electronic devices from your bedside table or installing a sleep app on your phone. These tips gets to the heart of what’s potentially keeping you awake.
Let’s take a closer look at the 7 ways you can drastically improve your sleeping conditions, by rearranging some basic, yet critical aspects in your bedroom.
1. Get the Right Mattress
Whether you’re a back, side, or a stomach sleeper, there are specific mattresses that accommodate your individual sleeping style. Using the wrong mattress could result in aches and pains that make sleeping a chore, rather than the healing experience it should be.
Make sure you’re getting the exact right mattress for your needs. Check out Well Worth Living to help pick out the best fit for you, and give your bedroom that luxury hotel look by adding only a few basic elements. Few people invest in mattresses anything near what they do on their cars and other luxuries, yet we sleep for about a third of your life making it a much more worthwhile investment.
2. Organize Your Nightstand
Start by making sure your nightstand has a drawer or basket below to store extras. A cluttered surface will ultimately lead to a cluttered mind.
Eliminate cell phones and electronic devices. Using electronics before bed is one of the most common reasons falling asleep has become an issue in recent years. Something as innocent as quickly checking the time on your phone in the middle of the night, leads to you inadvertently spotting an unread notification and could set your mind racing with curiosity. Once you cave and eventually read it, your mind goes into problem solving mode.
Furthermore, the frequency of flickering electromagnetic particles (blue light) emitted from your screen has a very short wavelength and thus a much higher amount of energy which enters your eyes and consequently stimulates critical parts of your brain.
If you need to clean your mind before bed by making notes for the next day, replace all electronics with a simple notebook where you can jot down any issues that pop up and store it away when you’re done.
3. Improve Air Quality
Sleep studies indicate that stale air becomes saturated with dust, Carbon Dioxide and even dead skin cells and negatively affects healthy sleep patterns. Thankfully, the solution is very simple. At least twice a week, open all the windows and doors, and allow air to ventilate throughout the bedrooms.
Be sure to allow enough time for each room to reset adequately and don’t be afraid to let any outside pollution in… No matter how turbid it may seem, the natural air outside is almost always cleaner than inside your bedroom.
4. Add Some Bedroom Plants
Another great way to clean and freshen the air in a bedroom is be bringing nature inside. NASA recently pinpointed Garden Mum, (Chrysanthemums Morifolium) as the most effective indoor plant at removing pollutants from the air. This will improve your breathing and overall health while sleeping. Spider Plant and Peace Lilies are two other great options as they recycle air very effectively.
5. Keep it Cool
There is compelling evidence that sleeping in a bedroom that’s too warm, actually interrupts the body’s natural sleep cycle.
Your body temperature needs to drop slightly to accommodate the state required for a deep sleep, a state called “Temperature Rhythm”.
If you’re too hot, you should install a quiet AC or invest in a cooling pillow to make sure you’re not inhibiting your sleep patterns. Your temperature should ideally be somewhere around 65 degrees Fahrenheit.
6. Thick Carpets & Curtains
You can practically sound-proof your bedroom by installing thick carpets and adding plush throw rugs. They absorb and diffuse sounds like the occasional plumbing sounds or your partner moving around in the night. Curtains can include thicker lining to dampen sound as well as keep out light.
Even while sleeping, your mind always remains somewhat alert to indistinct sounds. It’s a survival tool, left over from the millennia of evenings where we had to jump up to evade a hungry tiger or the like. Be glad we’ve moved on from that little dilemma!
You’ll also really appreciate the plush comfort of the carpet or rug, wrapping around your bare feet right before bed, as well as the cozy environment from having curtains keeping the room dark and sleep ready.
7. Calming Scents
The scent of lavender oil helps decrease blood pressure and heart rate and can be a very useful addition to your bedroom. Studies have shown calming effects on the central nervous system and even an improvement in the bilateral temporal area of the brain.
You could place a small lavender oil-candle on your bedside table and light it for a few minutes before bed each night. If that’s too much effort, simply inhaling a few drops on a tissue will do the trick.