A night of good quality sleep is extremely essential for our body to function efficiently. After a proper sleep, you will wake up feeling refreshed and energized for the entire day.
A night of healthy eight-hour sleep also helps us deal with sickness and diseases. Did you know that your body and mind repair themselves at night while you are asleep? This is the main reason why we wake up feeling energized and refreshed because our body has reset itself.
More and more people are now realizing the importance of getting a good night’s sleep every night. There is an abundance of information available on sleep medicine online these days.
People understand the adverse effects of not getting enough sleep, such as lowered immunity, proneness to heart disease, irritation, and even memory loss. It is extremely important for us to make our sleep a priority and accomplish a certain bedtime routine that helps us fall asleep faster.
A lot of people now know about the benefits of good sleep hygiene, but one main part of this is not emphasized as much as it should be; the sleep environment. More than ⅓ of your life is spent sleeping or in your bedroom.
We often overlook how important a bedroom is for getting better quality sleep. We have curated a list of ways to help make your environment more optimal so that you can get some quality sleep every night.
Getting A Good Quality Sleep Tips
The biggest thing to help you fall asleep at night is to change your perspective. We all have a certain perspective about our bedroom, some work in their room, some eat in their room, and most of us spend our leisure time in our rooms only. It is important to narrow down your perspective to just two things, romance and sleep.
Your bed and your room should only be used for these two purposes, and there should be no other distraction for you. If you do everything in your room, it will be hard for you to fall asleep when the time comes. Your room should only be left for these two things, which is why you should get a dedicated workspace and a space for your downtime outside the room.
Another useful tip to sleep on time is to stay away from your devices like mobile phones, tablets, and laptops at least half an hour before you go to sleep. Using devices while going to sleep actually delays the time that you actually go to sleep.
Even avoid keeping devices like mobile phones, tablets etcetera near your bed when you sleep because they can make sounds and their blinking lights can awaken you during your sleep.
The blue light emitted from these devices can also irritate your circadian rhythm system and prevent you from falling asleep. This kind of technology stimulates your mind continuously while using it and makes it harder to fall asleep.
It’s a very common saying that having a routine is very important. We have taken this saying for granted most of the time. Lack of a proper schedule results in sleeping at improper times and a lack of proper sleep.
Fixing your schedule is step one for any kind of change that you are intending to make. A stable schedule can fix your eating habits, give you adequate time for sleep and even help you denote specific time periods for your daily activities.
Any kind of disruptions can be eliminated by having a set timetable. Try to create a consistent sleeping pattern. Going to sleep around the same time will help you build a stable sleeping and waking pattern.
A comfortable place to lie down for good quality sleep is often ignored but it can be a game-changer. A good and comfortable mattress will help you get a good sleep.
An ideal mattress is said to be one made up of foam without any coils. It should provide contouring to the body. A good mattress is supposed to support your body and will help you keep a neutral spine. It provides support to your body irrespective of the position you sleep in. It helps you release pressure and stress built in your body.
A mattress can make all the difference between a comfortable, sound sleep and a sleepless and restless night.
Clean Out All the Junk and Clutter
Remember that your room is only for sleeping. It is not your office, playroom, or even your gym. You need to declutter your room if you want to get some sound sleep in there. These potential distractions must be done away with.
Take that treadmill out of your room, shift your work desk outside, and most importantly, do away with the television. Your bedroom should not be the place to go for other activities if you do not want your brain to associate it like that.
If you work in your room, it can keep you up and make you anxious because your brain has developed a correlation between work and your room.
It is a holistic healing treatment that can be used as a sleep inducer. It is commonly called essential oil therapy. Aromatherapy uses plant extracts to manufacture aromatic essential oils and then uses them to enhance the health of your body, mind, and spirit. It is a powerful tool to relieve stress and anxiety.
You can use diffusers, bath oils, facial steamers, aromatic spritzers, bathing salts, etc, in the comfort of your home and relax before going to sleep. A ton of research has shown how these scents can be used to promote sleep and relaxation. Lavender and vanilla are the best scents to use before you go to sleep to create a calming environment.
Final Thoughts on Getting a Good Quality Sleep
The best way to fall asleep is naturally ensuring that the mind and body get an adequate amount of rest that it needs. Alter your bedroom in order to get a good quality sleep. Trying the above methods can exponentially increase the chances of you having a good quality sleep at night.