- Remove all clutter from your bedroom.
Keeping your bedroom clutter-free and removing any distracting features will help to promote relaxation. Desktop computers, piles of work documents, exercise bikes, and busy artwork all serve as stress-inducing reminders of your daily responsibilities and can make it more difficult for you to get to sleep. Keeping your room tidy with minimal decor can do wonders.
- Dims the lights during the evening hours.
To create the perfect sleeping environment, you want to reduce the light levels as much as possible. Eye masks, heavy curtains, blinds, or darkening window treatments can all help to eliminate the amount of light entering your bedroom. There are other many light sources that can interfere with your sleep including hallway lights, streetlights, and even the moon's glow.
Blue light in particularly can detrimentally impact your ability to fall asleep. Studies show that exposure to blue light heightens alertness, shifts your circadian rhythm, and inhibits the body's production of melatonin - a sleep-promoting hormone. Set an alarm to go off around an hour before you plan to go to bed. Then, during that hour, make sure you restrict your exposure to all sources of blue light, including your laptop screen.
- Buy some essential oils.
Different smells can have a big influence on our moods. They can evoke different memories and emotions. Many people overlook the fact that essential oils can help to promote relaxation and help you to fall asleep. Some of the best types of essential oils to buy are vanilla and lavender. You can use an aromatherapy diffuser to disperse the scent around your bedroom.
- Consider your furniture placement.
Where the furniture in your bedroom is positioned is an important consideration when it comes to creating the perfect sleeping environment. The position should be symmetrical and functional. For balance, try stationing your bed against the wall opposite the door, leaving space at both sides. When you are in bed, your feet should be aimed towards the door. Try to avoid positioning your bed underneath a window.
- Invest in a good mattress and pillow.
If your mattress is older than 8 years old it could be stopping you from getting a great night’s sleep. You should be comfortable and supported while you sleep. Consider upgrading, read these Dreamcloud mattress reviews.
To ensure correct spinal alignment during the night, experts recommend that you replace your pillow at least every 2 years. But, if you find it hard to get comfortable or keep waking up in the middle of the night with neck aches, headaches, and shoulder pain, you might want to replace your pillow today.
When selecting the right pillow for your bed, you need to think about your sleeping position and your desired firmness. Those who sleep on their stomachs generally benefit most from thin soft pillows, while those who sleep on their backs typically find medium firmness pillows work best. For side sleepers, extra-firm, thick pillows are often the preferred choice. In addition, if you suffer from allergies, you are certain to benefit from hypoallergenic pillows and pillowcases. Furthermore, as well as replacing old pillows, you should also ensure you clean your pillows on a regular basis.