We have previously looked at some great tips for getting a better night’s sleep.
One of the most crucial and simple steps of all in rejuvenating yourself with the sleep you deserve is having a bedroom which is conducive to relaxing and falling into dreamland as quickly and easily as possible.
Today we will walk you through some basic ways in which you can improve your chances of getting that fabled eight hours of rest even if you normally struggle with sleep.
The first thing to do is to try to remove as many distractions as possible from your bedroom.
It might not be possible or practical for everyone to achieve the kind of stripped-down pure minimalism pictured above.
As an example, though, it works well. The sole focus in this bedroom is an extremely comfortable bed with luxurious bedding and absolutely nothing to keep you from sleeping. No TV, no mess, nothing to stimulate you.
Without needing to go to such extremes – unless such minimalism is to your taste – simply try to get rid of anything unnecessary in the bedroom and see how this helps you to fall asleep more quickly and for longer.
Comfort is key and, before thinking about bed linen, the most fundamental issue to address is your mattress.
Perhaps this is stopping you from getting the sleep you deserve…
If so, invest in a new one.
One of the inbuilt problems with buying a new mattress is that what feels perfect in the shop might turn out to be less than ideal after you have properly tested it at home.
It’s fine to do your research online or at a store, whichever works best for you. Don’t get too hung up on the more esoteric features. You are looking for support and comfort.
Take your time and find a company that offer you the ability to return and exchange the mattress if it fails to live up to your expectations.
Now that you have something to sleep on maximized, it’s time to think about what you sleep in…
Go for some natural sheets in either Egyptian cotton or tree-fiber. Whatever your preference for color, choose something nice and soothing.
Although they are not cheap, think about treating yourself to a cashmere throw to go over the top.
Choose a duvet cover in silk to cover a thick and luxurious duvet.
And go for as many pillows as you can with the focus on hypoallergenic products.
If you surround yourself with the finest fabrics, you will feel much more comfortable and more inclined to drop off rapidly into a restful slumber.
In order to sleep with consummate ease, you really need a darkened environment. Make sure that blinds and drapes are closed when it comes to bed time.
Intrusion from street lights or even the moon can seriously disturb your ability to fall asleep.
If you are particularly sensitive to light or live in a bright area, think carefully about getting some heavily-lined blackout drapes to help you on your way to dream land.
In addition to a bedroom that looks nice and feels nice, it’s also key for your sanctuary to smell nice too.
One immediate tip is to spritz some lavender on your pillow. Lavender has been used for centuries to aid with sleep.
Another option is to use an essential oil diffuser and fill your room with the relaxing aroma of your favorite essential oils.
These devices come in all shapes and sizes so choose according to your taste and the design of your room. They are inexpensive and represent the most effective delivery system for essential oils.
If you are too hot and bothered, slipping into an invigorating sleep will be problematic.
When the temperature is lower, your body gets the message that it’s time to sleep.
Nobody is suggesting that you should be shivering as that will have the opposite effect but regulate the AC or heating so that it is slightly lower to kickstart your system into sleep mode.
An excellent way to lower the temperature of your own body is to have a bath before bed time. This is a win-win. A bath in itself is highly relaxing. Also, while you may heat up in the tub, your body’s response to this heat is to reduce your internal temperature.
Most of us use a cell phone for our alarm today. If this is the case, consider removing all other clocks from the bedroom.
If you have a clock which you do not want to remove then turn it to face away from you in bed.
If you wake in the night and see that it is not so long until it’s time for you to rise, this has a negative effect and often prevents you from dropping off again.
It takes practice but will repay the effort.
Put On Some Socks!
Wearing socks in bed has been shown to help you to sleep.
The reason is not absolutely clear but it does work. One suggestion is that this operates on the same principle as having a bath… With your feet and legs warmed up nicely, the body’s internal temperature drops thus promoting a healthy sleep.
If you have a clock radio with an LED display or an alarm clock with similar neon, think about ditching it.
Often, the body reacts subconsciously to even very dim lights and feels that it’s time to wake up.
In short, when it’s dark, your biological clock is inhibited and your brain gets the message that it’s time to sleep.
Work with this rather than against it and maximize your chance of avoiding insomnia.
If you pay attention to these handy hints and make your bedroom into a peaceful haven, you should notice a difference in any problems you have with sleeping.
Please do not hesitate to contact us if you have any queries about sleeping or sleep disorders.