Your bedroom should be a place of peace and calm where you can relax after the pressures of the day and get a good night’s rest so that you feel ready to go the next day. The health benefits of a good night’s sleep are real, not just to stop you physically feeling tired but also to help your body fight back against illness or other conditions. Sleep is also important for your mental health as toxins are quite literally washed away from your brain as you sleep. There is a reason sleep deprivation has been used as a form of torture in the past!
Some of the things that can stop you getting a good night’s sleep are distractions and being over-stimulated at night. So, to help you get the right amount of rest (making you perform better the next day!), here are 8 tips for a good night’s sleep…
1. No TV
Blue lights have been shown to disturb your sleep patterns so make sure you don’t watch TV in the bedroom before you go to sleep – this includes watching Netflix on your laptop! Instead, you should treat your bedroom as a calming sanctuary where you can unwind and let your senses relax, rather than stimulating them with some late-night TV.
2. No Phones Or Tablets!
Those sleep-disturbing blue lights that come from your TV or laptop are also emitted from your cell phone or tablet. Which means you will need to avoid checking your Twitter feed, playing Candy Crush, or even just checking your phone before you go to sleep. Also, if you have your phone by your bedside at night, make sure not to have a blue display light. In fact, it may be best to switch it off or put it in a drawer for the night!
3. Upgrade Your Mattress
Your mattress is an important part of making sure you get a good night’s rest. Memory foam is great to aid your rest, while the right level of core support can also help improve your sleep. Sleeping on an old or uncomfortable mattress is responsible for a lot of lost sleep, so make sure you get the best one you can. These days, that doesn’t mean that you have to spend a fortune on a mattress either – shop around, do your research, and go and test a few out in your local stores.
4. No Midnight Snacks In Bed!
You might be one to take a snack to bed with you, or even keep some on a bedside table in case you wake up. Try to resist the temptation of eating in the bedroom. Again, if you eat in bed you are offering stimulation to your brain that your bedroom is more than a place for rest. Of course, this doesn’t mean you can’t enjoy some breakfast in bed at the weekend or while on vacation – but that’s different!
5. Smell To Sleep Well!
While eating is a bad idea, having a nice scent in the bedroom may aid your sleep. Aromatherapy is all about triggering emotions and connecting certain smells to memories and feelings. So, using a certain scent in the bedroom (or lighting a scented candle – just blow it out before you sleep!) can actually help reinforce feelings of restfulness and help your sleep. Studies have even shown that scents like lavender, rose, and sandalwood can lessen stress, anxiety and depression. Keeping things smelling good doesn’t just mean using a scent, but also making sure your bedding is clean and fresh. Not only will this help your sense of smell, but it may also help avoid things like bedbugs, itchy skin reactions, toxins, and other undesirable things!
6. Check Your Environment
Is your bedroom a relaxing place? Try to minimize clutter and other potentially stimulating things such as bright colors in the bedroom. It should be a peaceful, calm sanctuary of sleep. Keep it tidy and make it a restful, relaxing place.
7. Use Low Lighting
We have already mentioned the dreaded blue lights, but how you light your bedroom is important for setting the right mood. Humans are designed to feel sleepy in low light – it’s why we find it easier to sleep at night. If you have lots of lights on, your body will think it is still the middle of the day. Use softer lighting in the bedroom and if you live in an area with lots of light pollution make sure you have decent curtains or blinds that can block out the streetlights and so forth. Using low lights, lamps or even candles in the evening will help your prepare for bed, in fact, it is worth lowering the lights in other rooms as the evening draws in too.
8. Keep It Cool
While light and mood are important for a good night’s rest, so is temperature. In fact, some say that it is one of the most important factors in getting a good night’s sleep. There is some variation in what temperature people prefer, but generally-speaking you want to aim for between 60 and 67 degrees Fahrenheit to get a good night’s rest.
Try out as many of these tips as you can tonight and watch the quality of your sleep improve…