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1. Changing How you Think about Your Room
One of the best ways to maximize the efficiency of sleep is what you associate your room with. You need to see your bedroom as something for two main things; sleeping and romance. Everything else is going to distract you from sleeping. Once you do this, you will have an easier time because the brain is ready for sleep because that is what it has associated your bedroom with. How can you do this?
2. Cleaning Out All the Clutter
TV should never be in your room. Your bedroom is not an office, gym, or playroom. If you want to associate your bedroom with sleep, you have to remove any distractions. Take the treadmill and put it in another room. Get rid of the work desk and computer, and most importantly remove the TV.
When you use your bedroom for other activities, the brain is going to associate the room with those activities. If your bedroom is also your office, your mind becomes busy and anxious about work when you enter the room. This is because the brain has associated the room with work.
Removing the TV from your bedroom is going to help in a number of ways. You will find yourself watching the TV before you sleep because it is in the room. When you watch engaging programs, your mind stays awake for longer because you start following the story.
TVs emit blue light, which is bad for your sleep. It tricks the body to slow down the production of melatonin. The body associates light with wakefulness. The body doesn’t produce much melatonin when there is light. Melatonin is a hormone that promotes sleep. When it is not being produced, it is hard for someone to sleep.
3. Ditching All Electronics
You should not have a phone, laptop, tablet, e-reader, or portable game console for the same reason why you should not have a computer or TV in your bedroom. These devices also emit blue light, which will make it harder for you to fall asleep. You will be engaged to them and you won’t give your brain the chance of winding down.
It is also a good idea to adjust the location and position of your alarm clock. The light from the alarm clock can be distracting and you will find yourself looking at the time on the clock. If it is late, you worry about losing sleep. This can then cause anxiety, which makes it even harder for you to sleep. The best option is setting your alarm then placing it on the other side of the room with the clock away from you. This way, you won’t keep worrying about the time. it will also prevent you from hitting the snooze button when the alarms ring. You have to get out of your bed to turn the alarm off.
4. Keeping Your Room Dark
We have seen how artificial lights can keep you from sleeping by mimicking natural light. You should eliminate all lights possible. This means removing any night-lights, not leaving a lamp on, and getting blackout blinds or heavy curtains to prevent outside light from getting into your bedroom.
If it is impossible to get rid of your phone, flip it over with the screen side facing down when you want to sleep. Phones usually light up when there is a push notification from an app, an incoming text, or email, and this can distract you from falling asleep or even waking you up from your sleep. Flip your phone to eliminate unwanted light.
5. Keeping Your Room Quiet
Another common thief of sleep is noise. Whether the sound is coming from the room, across the street, down the hall, noise can make it harder to fall asleep. If you are asleep, noise can wake you up.
The sound is not the one causing lack of sleep, but the inconsistency of sound or silence is the one disrupting your sleep.
If the noise is beyond your control (from traffic or noisy neighbors), then consider getting a sound machine. They produce soothing and mellow sounds that will help you feel relaxed for sleep and drown the other sounds that disrupt your sleep.
There are those who claim that they cannot sleep unless there is music. If this is the case for you, then have time to turn off the music after you fall asleep. This way, you eliminate the risks of a sudden sound waking you up.
6 Keeping Your Room Comfortable
If your mattress is older than the recommended 8 years then you should consider an upgrade. Reda these Floyd Bed mattress reviews and find the right mattress for you.
7. Keeping Your Room Cool
Your body temperature begins to drop as you go to sleep because it is preparing for slumber. The temperature in your room should range between 60-67 degrees because it will help in cooling your body.
When you sleep naked, it is going to increase the chances of getting a sound and comfortable sleep and also helps in cooling the body down. You can keep your body temperature when you remove your pajamas and nightgowns.
8. Using Aromatherapy
Research has shown that there are certain scents that are good in promoting sleep. It does this by creating a relaxing and calming atmosphere, which is going to help you wind down. You should also make it part of your morning routine. Your brain is going to pick that up as a cue that it is time to sleep. The best scents to use are vanilla and lavender.
