The importance of sleep is now a growing advocacy —thanks to that, the abundance of available information on sleep medicine is now a growing awareness of getting quality sleep every night. Many people are now beginning to realize the significance of a good night’s sleep and how practicing good sleep hygiene by following easy tricks for better sleep can positively impact their daily lives.
However, in achieving healthy sleep, there is one aspect of sleep hygiene that still needs more attention. The aspect that should be at the forefront of the pursuit for better sleep—an individual’s sleeping environment. People spend a third of their lives spent sleeping in a bedroom, this is why we are putting out this list of tips to help you maximize your sleeping environment for better sleep.
1. Get Rid of the Clutter
Some studies have suggested that having a messy room disturbs sleep and can increase stress which could possibly lead to mental illness. Your room should not be any place other than a place for where you rejuvenate and have a relaxing space to slumber with. To successfully de-clutter your room, start getting rid of all the stuff that is a potential distraction.
This is one of the most important tips for better sleep since having your bedroom as the place to go for other activities only leads to your brain associating the room with other things. By doing this kind of setup, you are not only helping yourself sort out your needs for a healthy sleep but you are also maximizing your space by de-cluttering.
2. Ditch All Electronics
Technology has become a part of our lives and it seems that it is difficult to get our hands off of it. The blue light that is being emitted from the screens of the gadgets tricks the body into slowing down the production of melatonin, which is essential in sleep regulation.
3. Ditch Clocks
In addition to the ditching of electronic devices, clocks should also be ditched out from your room. It is not only the light from digital clocks that are distracting, but it is also about the behavior of an individual towards the anxiety of losing sleep, the “clock-watching” which would cause you to lose sleep. The best action to do is to adjust the position and location of your alarm clock.
4. Keep it Dark
It was already discussed how light affects the internal biological clock of the body and how it makes an individual lose sleep. In this way, keeping your room dark when pursuing a good night’s sleep greatly contributes to the sleeping environment your body needs. This means that you should not leave a lamp on, remove unwanted lights from gadgets, and get heavy curtains or blackout blinds to eliminate outside light.
5. Keep it Quiet
Notice that you really cannot get a good deep sleep when your surrounding is filled with unnecessary noise. The truth is it is not so much the sound itself that prevents sleep— it is the inconsistency of sound or silence that can be disruptive. In this case, noise is one of the common sleep thieves that you would, of course, want to get rid of.
It is not something that you could totally avoid, not unless that you have a soundproof room. However, you could try sleeping with sound or white-noise machines. These type of sound machines produce soothing, mellow sounds that not only help you relax for sleep but drown out other sounds that may wake you from sleep.
6. Get a Good Mattress
Maximize the way you sleep by having a comfortable bed. This means that if you wake up feeling stiff and restless then maybe it is high time that you replace your bed and beddings. Most mattresses last up to 8 long years, but if it now feels saggy and gives you back pain problems and sleep disruption then it’s no longer serving its function.
Choosing the right mattress composes of what your body needs and of course, your preferences. There are many types of mattresses available to suit all types of sleep needs including adjustable stiffness, preferred sleep positions, or even have covered if you have certain allergies.
There are many factors that are prevalent and are robbing off of your healthy sleep. Fortunately, information is now available and convenient to acquire — one should just really be ready to take action and commit to the sleep hygiene that an individual desires.
However, for some people, practicing good sleep hygiene and maximizing their sleep environment doesn’t always help them sleep better. If you find yourself still unable to sleep after putting an effort in your sleep hygiene, then you ought to see a doctor.
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