…I’ve got your attention right there, haven’t I? But quite frankly, some people don’t know exactly what are the best and most optimal solutions to help them… well.. sleep better.
So let’s talk about organising your bedroom for best sleeping conditions, shall we? ;)
There are a few things you can do to increase both your ability to fall asleep quickly and the quality of your sleep. And the truth is that some of those things are directly tied to the design of your bedroom.
Let’s dive straight into what you can do in your bedroom now to sleep better ASAP.
1. Get a good mattress. It’s no exaggeration to say that a good mattress that fits your needs and supports your back is the most vital ingredient for a good night sleep. Get this right and you will see instantaneous results.
So how do you get the right mattress for you? First of all, go to the shop and lie down on it. See how your body responses. Do you instantly feel relaxed?
Then, have a look at durability. Google some reviews of the mattress you have in mind. Does it last? Is it a solid company with a guarantee? Or is it a thin mattress with questionable reputation? Quality matters. Especially here.
2. Introduce curtains that block the sun. Our bodies are naturally set up to sleep better at night aka “when it’s dark”. And whatever time you go to sleep, whatever time you wake up – that’s not really that important, because depending on the season and your location the time of sunset and sunrise will change.
Your body is naturally prepared to sleep better when it’s dark. The moment the sun rises and it hits your room through curtains that don’t have a black-out layer, that’s when you instantly loose on the quality of your sleep. Your body will naturally become more alert, waiting for you to wake up. It’s especially important to get darkening curtains if your sleeping patterns vary and sometimes you need to sleep when it’s bright outside.
3. Ban electronic screens from your bedroom. TVs, laptops, even tablets and smartphones – all of those devices make it impossible for us to fall asleep. The light that their screens produce hits our eyes and sends a signal to our brain that it’s bright outside, so we should stay awake. As much fun as it is to watch your favourite series at night, try to exchange it for a book in the last hour before going to sleep.
4. When getting ready to sleep, change the light setting gradually. A lot of us make a mistake of having the light fully on in the bedroom just before going to sleep and then switching them off and suddenly going into the darkness mode.
Instead, you should prepare your eyes and your body for this transition and turn on a little night lamp, while switching the main light off (or dimming it, if that’s an option). Using dimmed light (or a night lamp) for an hour before going to sleep sets you up for success in your quest for a good night’s sleep.
FOR EXTRA SLEEPING POINTS: Use yellow light bulbs for the light you use when relaxing in the evening, as well as for your night lamp. When you want to relax, bright white light will have the opposite effect, leaving you alert and not ready to fall asleep quickly.
5. Incorporate space for exercise. Well, this one technically doesn’t have to happen in the bedroom, but wherever you decide to plan it, design your home with some exercise in mind. Especially if your job involves a lot of sitting behind a desk, it is extremely important for the quality of your sleep to exercise regularly. You can either do one of those 10-15 minute exercise videos each morning, or go all the way and sign up for the gym or aerobics classes. Whatever you choose, you should be moving your body at least 3 times a week. And if you’ve got nowhere else to do it, at least lie a mat down next to your bed and do a round of stretching and core strengthening every morning – while you still remember it will help you sleep better the following night.
The fundamental truth is: the better we sleep, the more happy and productive we become. (TWEET THAT!) The faster we fall asleep, the less time we waste, gaining more time to do the things we love.
Having a good night sleep is really important and I’m sure you know it. So now the only question is: what are you going to do to make you sleep better?
Do you have any rituals or things you do to help you fall asleep quickly and sleep better? Have you tried any of the points mentioned above? I’d love to hear from you in the comments below.
Meanwhile, have a good week full of deep sleep,