Are you having trouble falling or staying asleep at night? Your sleeping environment may be the culprit.
People spend approximately one-third of their lives in their bedrooms, which is a lot of time. Your bedroom should be a place to help you feel calm, rested, and relaxed every day. If you have clutter or distractions, the anxiety of the mess is most likely keeping you from fully re-charging.
Don't worry. You're not alone. Shockingly, one out of every three adults doesn't get enough sleep. While the sleep experts recommend getting a solid seven to nine hours of uninterrupted sleep per night, so many of us are tossing and turning until the sun comes up.
Don't let your bedroom be the reason you're losing precious sleep. With a few small changes, you can turn your bedroom into the peaceful sanctuary of your dreams.
Step 1: Declutter
Clutter tops the list of reasons why people don't sleep well at night. Whether you're aware of it or not, a messy bedroom weighs heavily on your mind. It also subconsciously acts as a reminder of every other chore or errand we need to get done. Keeping your room as neat as possible will result in a clearer mind when it's time to snooze.
Since your bedroom is a private space, it's convenient to store things in there that you don't want others seeing. Often people "hoard" things in their bedrooms without even realizing it. We're certainly not implying that you have to clean your room deeply every day, but a few small steps daily will create order and tidiness until you can organize the more significant things when you have the time.
One example is laundry. Everyone has it, and no one likes it. If you don't feel like doing a big load of laundry, merely moving your dirty clothes out of sight or into a basket can significantly reduce your stress levels and improve your sleep environment. Clean, donate, throw away, and declutter to create a minimalistic and less stress-filled bedroom.
Step 2: Keep Your Cool
It's much easier for your body to rest properly in colder temperatures. Before the lights go out, put on light clothes (or sleep naked) and set your thermostat to 66 degrees. These conditions allow for an ideal healthy sleeping situation. Depending on where you live, opening a window or using a fan all night will work too.
Step 3: Unplug Electronics
Texting your significant other and watching YouTube videos all night until you fall asleep may seem harmless, but that tiny screen could be doing considerable damage to your sleep cycle.
All electronic screens emit blue light which single-handedly can mess with your sleep. The blue light messes with your circadian rhythm, which is a fancy term for your natural sleep cycle. The light signals to our bodies that it's time to wake up, resulting in sleep cycle mayhem for the entire night. Just staring at a screen before bed is enough to throw your natural cycle all out of whack.
Therefore, you should turn off smartphones, tablets, and TVs for two hours or more before you hit the hay. Opt for other ways of winding down such as writing in a journal, reading a book, or meditating for a healthy circadian rhythm.
Step 4: Drown Out Noise
City sounds, arguing neighbors, barking dogs, or loud roommates can negatively impact your sleep. Even the heaviest sleeper can suffer because of noises. The solution? Cancel them out. Invest in a white noise machine that will play soothing sounds to help you fall asleep fast, block out unwelcome noises, and stay asleep. If you don't feel like spending money on a noise machine, a fan will work too.
If you don't mind the feeling of earplugs, these are also effective at muffling noises. They're available in many materials, colors, and shapes. Just make sure your alarm is loud enough for you to hear it in the morning!
Step 5: Wash Sheets Weekly
Okay, this one may seem like a no-brainer. But who doesn't love climbing into bed with freshly washed sheets? It's essential to clean them at minimum once per week for a fresh and cleaner bed. To enhance your sheets even further, using dryer sheets in scents like Lavender will add relaxation benefits.
Step 6: Block Outside Light
Bright light interferes with your sleep. If your window is right next to a streetlight or if the bright full moon keeps you awake, you need a solution to block it out. It's smart to invest in blackout curtains which will completely block light from sneaking into your bedroom, creating the perfect space to dream peacefully.
Another idea is to get a sleep mask that will keep your eyes covered and protected from any light. It's an excellent option if you have a roommate who studies all night and can't have the entire room darkened.
Step 7: Make Your Bed Every Day
It turns out; mother does know best! If she was always nagging you to make your bed as a child, she was only trying to help you live your best life.
Making your bed has many positive repercussions:
- It’s proven to lead to a more productive day.
- It helps you stick to a routine.
- Making your bed helps you follow through on commitments.
- Having a clear room calms you down every day.
After a long hard day at work, there's no better feeling than climbing into a well-made and fresh bed. With the crisp, un-wrinkled bedding surrounding you, you'll wind down faster and slip into dreamland with a relaxed mind for a better night's sleep.
Step 8: Try Aromatherapy
For everyone that has trouble turning their brains off at night, aromatherapy could be your new saving grace. Aromatherapy uses essential oils to help you relax, destress, and fall into a peaceful lull. Certain smells have been shown to reduce stress and promote healthier sleep such as lavender, chamomile, and jasmine. Just a few drops mixed with water in a diffuser every night will have you "out like a light" in no time at all.
Step 9: Invest in a Quality Mattress and Bedding
The type of mattress and bedding you invest in can make or break your sleep. One of the best ways to get incredible sleep is to invest in high-quality, comfortable, soft, luxurious, and durable bedding that will last night after night. After all, we spend roughly a third of our lives in bed!
Your dreams begin here.Nest Bedding provides our customers with unique American made products, excellent customer service, and affordable prices you'll love. We feature organic sheet sets, organic blankets, plus luxurious natural and certified mattresses. Contact us today to start getting the quality sleep you deserve!