When talking about a good night’s rest, most people automatically assume that eight hours of sleep is the way to go. However, being able to actually rest requires so much more than sleeping for eight hours straight. Factors like room temperature, air quality and the bed you sleep on can significantly affect the quality of your rest.
That being said, here are some useful tips and hacks that will help you create the perfect conditions for a good night’s sleep in your own bedroom.
The bed you sleep on, as a whole, is arguably the most important element for a good night’s rest. More precisely, according to a study conducted by the National Sleep Foundation, up to 93% of participants put the comfort of the mattress front and center. And while choosing the right mattress is not always as easy as it may seem, you really do need to make sure that you have made the right choice. Closely following the mattress were pillows and bedding. No matter the firmness of the pillow you personally prefer, always try to go with an alternative that is hypoallergenic no matter if you are suffering from allergies or not. Additionally, do some research and find out what’s the best choice of fabric for your bedding. While you probably want your bedding to be nice and stylish, you also need to ensure that it is made of a material that doesn’t harbor dust and grime.
The temperature of your bedroom also plays a huge role in your sleeping routine. As you get older, the quality of sleepyou are able to receive will naturally start to deteriorate. That is why you might find yourself struggling to fall asleep or get a good night’s rest. For the majority of people, the ideal room temperature for sleep usually ranges from 60 to 67 °F. This means that you should certainly try to lower your room’s temperature if you find it difficult to fall or stay asleep. One of the reasons people fall asleep easier when the room is a bit cooler is the fact that the blood vessels in our skin slightly expand as we start drifting off to dreamland. That’s one of our body’s natural ways to cool down. However, if the room you’re sleeping in is too warm, your body won’t be able to cool down properly, which may lead to increased sweating and mess up your sleep quality.
Noise and light control
Excessive noise and light are another two culprits that might be keeping you up at night. While the noise coming from the inside of your home is usually easier to mitigate, cancelling the outside hustle will be a bit more difficult. You can achieve this by additionally soundproofing your room with the appropriate insulation and installing soundproof windows. When it comes to light control, you should ensure that the lights in your bedroom are not too bright. Also, consider installing or replacing window treatments, such as curtains, blinds or drapes, that will enable you to darken the room whenever necessary. Even though you don’t actually need to close your drapes or blinds during the night make sure you do so, to prevent being awoken as soon as the sun comes out.
Indoor air quality
The quality of your indoor air is very important, and not just for a good night’s rest. According to research, the indoor air in our homes can be significantly more polluted than the outdoor air. This may easily lead to some serious health issues, such as allergies, asthma and a number of lung conditions and it can also hinder your ability to actually rest while you are sleeping. That is why you should see how you can improve the quality of your indoor air. Try to get your hands on a quality air purifier and a good air humidifier. Since the majority of modern homes are being heated during the colder months, the indoor air can get quite dry. Dry indoor air can cause a lot of irritation not only to your respiratory system but actually your entire body.
Of course, no matter how well you prepare your bedroom to welcome you at the end of the day, you can’t expect to be able to fall asleep easily if you don’t prepare your body and mind as well. Try out different things and learn how you can make yourself feel good so that you are able to relax and unwind before you hit the sack. Make sure you hop into a hot shower before bed to help your muscles relax after a busy day. Have a nice cup of warm milk, cocoa or soothing tea that will additionally lull you to sleep. Once you actually go to bed, avoid bringing any type of technology with you, as it will actually activate your brain, making you more awake. Instead, do some light reading or find another thing that works for you personally.
So, the next time you find yourself struggling to fall asleep, try out some of these tips.