We’d all love to fall asleep faster, but sometimes it’s not as easy as it seems. Whether you’re just not tired or you just can’t seem to keep your eyes shut, it may be the space you’re sleeping in. Here’s how you can create the perfect sleeping environment, in just 10 steps.
A great way to create a relaxing space is by reducing the amount of clutter in the area. This can be by removing all of the clothes off your floor and back into your wardrobe, stacking those books back onto their shelves and keeping any electronics far from your bed. I know it’s hard, but it will help you sleep.
Keep The Room Dark (when you’re sleeping)
When you’re asleep, you should make sure your melatonin levels are on the increase, rather than decrease. You can increase your melatonin levels with darkness, as that’s when the hormone gets released. Do you know the feeling after you leave a cinema, and you feel super sleepy, but it’s only 2pm? Of course you do. This happens because your body produces melatonin when in a dark environment, making you sleepy. If you keep your bedroom dark when you’re asleep, you’re more likely to have a better night’s sleep. Hey, it may seem obvious, but a bit of extra darkness can make a real difference when you’re asleep.
Ditch The Electronics
Another one that seems obvious, but it’s actually really hard to do, is to ditch the electronics before you sleep. Keeping your eyes glued to a screen can keep your brain buzzing for a long time, making it hard to get a solid night’s sleep. If you keep the electronics, whether it be your phone, laptop or whatever you use away from your eyes for the twenty minute lead up to you sleeping, you’ll notice a sounder and more peaceful sleep.
Felicity Wood, from Bad Backs, offers her advice for the perfect sleeping environment. “The trick is to keep your spine in a neutral, naturally curved position. For people with back pain, particularly lower, it is recommended that you on your side and put a slight bend in your knees, stacking your hips in a straight line, and place a firm pillow between your knees, so that your legs are propped about hip-width apart. Enter the “Boyfriend Pillow”. The Bad Backs Body Pillow is a cylindrical shaped body pillow designed to provide total body support and assist proper alignment of your spine. This pillow is perfectly designed for you to wrap around during sleep and release the tension of stress in your neck, shoulders and back.” Find out more about Bad Backs by following them on Twitter and Facebook.
Silence (or White Noise)
Fernando Eguez from Commercial Acoustics shares the perfect advice for those who need to settle down into a relaxing sleep. “The perfect sleeping environment is one that is completely silent. A lot of the times, our sleep is interrupted by noises in the middle of the night that we don't remember the next morning i.e. barking dogs, loud neighbors, street noise, and even sounds in our own homes, such as plumbing and air conditioning. The best way to create a silent sleeping environment is to make sure their room is completely sealed from any cracks that sound can leak through as well as having the proper wall partitions and flooring for soundproofing, such as installing sound blocking membranes. Windows are also a very common way for sound to travel inside so the best way to handle this would be sound blocking curtains. Many people try double pane windows, thinking that will help with soundproofing, but that is a myth. Double pane windows do very little to block sound, which is why soundproofing curtains with sound blocking membranes built inside are the best, if not the only solution out there for soundproofing your windows, as well as doors. For taking care of sound leaks, caulking and sealant are your best options. You can install all the soundproofing membranes you can but if there are cracks where sound can leak through you will still have problems with noise.” Find out more about Commercial Acoustics by following them on Facebook.
Find The Perfect Mattress
Sometimes all it takes to get yourself to the perfect sleeping environment is the right mattress. A mattress can play a huge role in the quality of sleep that you enjoy. With a quality mattress, comes quality sleep.
Make It Somewhere You’d Want To Sleep In
You wouldn’t want to sleep in a room that makes you feel uncomfortable. If you think of a bedroom, you think of comfort and relaxation, so why not incorporate those exact qualities into your own bedroom? An upgrade of your bed sheets, wardrobe or even your pillows can do wonders. Keep your bedroom looking chic with a modern bed frame; you’re going to sleep in it every night, why not make it look its best?
You sleep every day, so why make the environment that you sleep in something not worthy of quality snooze time? Keep your mind and body happy with these tips, and you’ll wake up refreshed and ready to take on the world in no time.