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How to Create a Healthy Sleep Environment

>> May 28, 2018


Sleep medicine has grown in popularity over the recent past thanks to a growing awareness on the vital aspect of getting excellent slumber every night. A high number of people have come to realize the various benefits associated with getting quality slumber and the positive impacts it has on their lives. This has in turn made them prioritize sleeping well. This is possible through observing things such as following a certain routine, exercising and relaxing before bedtime. However, in order for you to enjoy sleeping well, you must pay more attention to the creation of a healthy sleep environment. Here are some important tips you can follow to maximize the efficiency for sleeping in your room.

Declutter Your Bedroom

Your bedroom should only be used for sleeping and not function as your office, playroom or gym. In order to get excellent slumber daily, you should get rid of all the stuff that are potential distractions. You should remove all the items that you use for other purposes like the treadmill, work desk, computer and television. When these items remain in your bedroom, your brain will associate the room with various other things at the expense of its core function. Eradicating all these distractions from your bedroom will help in improving your chances of drifting into slumber land fast.

Keeping Your Room Dark and Quiet

The presence of light in your bedroom makes it difficult for you to fall asleep as your body does not produce enough melatonin, a hormone that encourages sleep. You can do this by putting off all lights, removing night-lights and using heavy curtains to eliminate all manners of light coming from outside. You should flip your phone over during your bedtime in order to eradicate chances of its light distracting you whenever a call or text message comes through.

Noise is another culprit that keeps you from sleeping well. The noise could be from within your home or outside due to noisy traffic or neighbors. In instances where you cannot control the noise from outside, you should get a sound machine that will produce mellow and soothing sounds. The sound machine will not only help you relax well but also drown out the other sounds that can rouse you from your slumber. If you must listen to music before bedtime as it helps you fall asleep, you should use a timer to ensure that the same turns off after some time.

Making Your Bed Comfortable

If you notice that you feel numb, tired or stiff when you wake up, it may be a sign that you need to change your pillows or mattress. Most of the mattresses available in the market were designed to last for certain durations of time, but if you notice that yours has sags, holes, lumps or rips you should consider replacing it. Sleeping on a cozy mattress will eradicate chances of waking up feeling tired, constantly tossing or turning in bed, which affects the quality of sleep you get daily. There are different types of mattresses that suit all your sleeping needs to ensure that you rest adequately every day.

Keeping Your Bedroom Cool

The adequate bedroom temperature ought to be between 60-67 degrees Fahrenheit to get an optimal slumber. Your body temperature has to drop in order for you to fall asleep and having a cool temperature in your bedroom promotes it. When your bedroom has a high temperature, it leads to restlessness and goes ahead to affect the REM sleep quality you get.

Eating a Proper Diet

Eating a proper diet and at the right time helps you to improve your sleeping cycle. There are people who fall asleep quickly when they do not eat before bedtime while others prefer taking a small snack before sleeping. You should find what works best for you and practice it daily to ensure that you rest well.

Clearing the Air

Air quality directly affects your sleeping pattern. If the air quality inside your bedroom is poor then it increases your chances of suffering from various sleeping disorders like sleep apnea. Poor indoor quality also increases the risk of getting cardiovascular diseases.

From the discourse above, it is clear there are a number of facts that can rob you of quality sleep. The good thing about all of them is that practicing all the above tips will go a long way in eradicating them completely. Creating a healthy sleeping environment should be a priority in order to rest adequately.

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Welcome to my blog. I'm a home maker, a stay at home wife. I'm just an ordinary woman who has interest in reading, working at home and learning to write. We live in Bogor, Indonesia.
This blog contains articles in family topic.
Contact me at linalg4@gmail.com

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