6 Tips For a Good Night’s Sleep

Sleep deprivation affects each area of our life. If we don’t get enough rest, we tend to be more irritated, interact less with people, the quality of our work suffers, not to mention our mental state.

Here are a few tips that you can implement in your bedroom to improve your sleep quality.

Cut down your screen-time in the evening.

If at all possible, don’t sleep with your laptop or TV in the room, because then, the temptation to stare at them is too great and you have a harder time going to sleep. This goes for your phone, of course. If you can, leave your smartphone in the opposite corner of the room and don’t look at it 30 minutes before bedtime.

See, the blue light emitted by these devices tricks your brain into thinking it’s still day. So the brain inhibits the production of melatonin (the sleep hormone).

Set up a designated reading area.

According to the British organization The Sleeping Council, 39% of people who read before bedtime have a better sleep. Reading before sleep allows your body to cool down and alleviates stress, which makes it easier for you to fall asleep. Reading reduces the chances of insomnia.

And by building a special reading nook in your bedroom, you strengthen the impression that this is reading time. In other words, by having a reading area, you’re less tempted to shove off your book and browse on your phone.

Reduce outside noise.

Many people can’t sleep without a window open, but did you know that external noises, such as traffic or arguing on the street, can be detrimental to your sleeping?

This is especially true if you’re a light sleeper because even if you will be able to get to sleep, despite the noises, you will still hear them to an extent. Noises will prevent you from going into a deep sleep, so you will wake up even more tired the following day.

Dim the lights.

It’s been proven that dimmer lights encourage the body and the brain to get into a sleeping mood. This makes sense, since having the same bright lights on you that you keep during the day creates the false impression that it’s not as late as it is.

Make sure you set up a bedside lamp in your room or leave the light in your reading area for about 30 minutes before bed; this will help ease your brain into sleep.

Cool it!

Another big factor that might be impacting the quality of your sleep is temperature. It’s all good and well to have a warm bedroom, but did you know that too much warmth can keep you from going to sleep?

Some researchers found that 70F (or 20C) is an ideal bedroom temperature that encourages deep sleep. Of course, everybody is different. But the point is, adjust your sleeping temperature (whether by use of a heated blanket or by tweaking the thermostat). So it’s not too hot, but not too cold either, as that too can work against you.

Maybe it’s time to upgrade your bed.

New bedding makes us feel better, that’s a fact! If you constantly have trouble sleeping and suffer from insomnia, maybe it’s time to consider getting a new pillow or mattress. What you don’t want to do is sit up at night trying to figure out which one is causing you problems. You’ll waste hours fixating on how hard/soft the mattress is and how uncomfortable the pillow is.

So based on your personal preferences, start looking for the ideal bedding. It can improve the quality of your sleep immensely!

Do you have insomnia? What’s one trick that’s never failed to get you to sleep in the past?

Resources: PubMed, Dreams
Photo by Gregory Pappas on Unsplash

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