Is poor sleep messing with your quality of life? Research shows that how you sleep impacts your health, productivity, mood, concentration, and more.
When you are in a cycle of sleep deprivation, it’s hard to get out of it and establish good sleep hygiene. However, there are ways you can set up your environment at night to promote a solid night’s rest.
Keep reading to learn how these simple tactics can promote better sleep so you can live a fuller life.
1. Keep Your Bedroom Sacred
In the age of working from home, it’s easy for our bedrooms to turn into workplaces, tv rooms, and conference rooms during the day. However, the best way to adjust your sleep environment is to keep your bedroom a sacred space.
Ideally, your bedroom should only be used for sleep. That way when you think about or enter the room, you associate it with relaxation instead of chaos.
Plus, when you keep your bedroom sacred, you can arrange it in a way that optimizes rest. Try to clear out clutter from your bedroom and only keep the essentials in there.
2. Make Your Bedroom a Device-Free Room
If the goal is to create a sacred place of rest in your bedroom, it’s important that you limit how you use electronics in there. If you currently have a tv in your bedroom, see what happens to your sleep quality if you take it out for a few weeks.
Additionally, scrolling your phone before bed inhibits melatonin production, which we need to fall asleep. It also keeps your mind alert and moving and not in the headspace to rest.
Try to go one week without any electronics in your bedroom and see how it impacts your life. If you still want to do something to wind down before bed, try reading a physical book instead.
3. Make Your Bed More Comfortable
Sleeping on an old mattress could be the culprit of your sleep deprivation. Ideally, you should change out your mattress every ten years, and it’s important to have a sturdy bedframe. Follow these tips for choosing a new bed.
You should feel excited to crawl into bed at night and coziness drift off to sleep. It’s worth it to splurge on nicer sheets and blankets to make going to sleep something you look forward to each night.
4. Turn Off the Overhead Lights
Bright lights signal to your body that it’s time to be awake. When it’s time to sleep, an easy way to signal your body is to turn off your overhead lights and use lamps at least an hour before bed.
Setting the mood for rest will actually make you ready for bed. Plus, doing this will help your circadian rhythm function properly so that you are actually awake during the day and sleepy at night.
Get Better Sleep Tonight
Our sleep environment plays a bigger role in the quality of sleep we get than we realize. If you are in desperate need of better sleep, use these tips to help you fall asleep and stay asleep. Your body will thank you!
For more sleep and health tips, check out our other blogs.