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How many times have you gone to bed, only to simply get back on your phone and keep scrolling through Facebook until you fall asleep (or you drop your phone and it smacks you in the face…)? While we may be getting the right number of hours of sleep (some of us anyway) it doesn’t mean much if the quality of our sleep sucks.
For some, we toss and turn for hours trying to get to sleep, for others they may wake many times a night, or never really get into that restful REM sleep. And it’s important – that’s when our body does it’s ‘restoration’ and it’s what makes us feel fresh in the morning.
There are things you can do to help you get a better night’s sleep. Things that will help you not only get to sleep easier, but give you a more restful sleep too. Most of them can be implemented with ease, and once you have turned your bedroom into a sleep-inducing space, you will wonder why you hadn’t done this sooner.
Take Out The Technology
Before you roll your eyes, hear me out… it’s true. And while I may be stating the obvious, there are still so many people who have SO much technology in their bedrooms.
Technology is such a huge part of our lives, it almost seems crazy to remove it from our rooms. Everywhere you look you will find televisions, phones, laptops, tablets, and radios. While these may keep you entertained during your waking hours, at night they will do nothing but distract you. How many times have you laid in bed watching TV or playing on your phone for hours on end? More than a few most likely.
Why Take Out The Technology?
Here’s the thing. When you have all of these distractions in the bedroom you turn it into a place of entertainment rather than one of sleep. You can do away with all of the technology. If you need white noise to fall asleep invest in a specific white noise machine rather than relying on apps on your phone (too much temptation to Facebook scroll…)
What to Do Instead Of Watching TV?
Get into the habit of light reading in bed to help you drop off to sleep. Reading is a great way to unwind and help to relax into sleep. It also helps distract your mind from any stress or concerns you may be going through and effectively allows you to shut off. As soon as you become accustomed to a tech-free room, you will realize just how easy it is to get a restful night’s sleep.
Read This: 5 Things You Need To Keep Out Of The Bedroom
Opt For Natural Light and Remove The Alarm Clock
Natural light helps stimulate the body’s natural circadian clock. Using curtains which allow the morning light to stream in will result in a fresh awakening. As the light outside goes through the many different wavelengths, the closed eyes detect these and gently begin to wake you from your sleep.
Move Your Bed
This makes it a good idea to position your bed in a location next to, or opposite the window. In the evening you can use candlelight instead of fluorescent lighting to help induce a sleepy feeling (plus they feel warm and cosy). Ensure that any candles are contained within a mason jar and kept away from any flammable objects or materials. Also be sure to blow them out before falling asleep. If you don’t want to use candles, select a pearlescent light bulb, which offers a soft glow.
Throw Out Your Traditional Alarm Clock
When it comes to a good night’s sleep, remove the startling alarm from the room. These do nothing to help with restful sleep and their loud and abrupt sound will cause you to wake up too quickly.
If you absolutely must wake up at a specific time (we don’t all have the luxury of waking naturally) there are certain alarms which have been designed to wake you gently by starting off quiet and gentle. Then, every few minutes the intensity increases until you wake up without feeling groggy and tired.
Read This: 5 Things You Need To Stop Doing Each Morning
Keep Your Bedroom Tidy and Clutter-Free
Keeping your bedroom clean and tidy will go a long way in helping you create a calming and sleep-conducive atmosphere. Keep your sides and shelves as clear and clutter-free as possible. The same goes for any side tables, window sills, and desks. Clutter adds stress and doesn’t help when creating a place of calm.
Put Clutter Out of Sight
Put clothing in a laundry basket if dirty, or put them away in a drawer or cupboard if clean. Keep them off the floor and bed. Put any rubbish in a waste paper bin and keep your bed made. It is a great idea to fluff your pillows every day to help them remain soft and comfortable.
If you have a walk-in closet, stash excess baskets/clutter in there and close the door.
Keep The Bed And Floor Clean
Lastly, hoover or sweep the floor and keep a small window open to allow in fresh air. There is evidence that a clean, tidy, and clutter-free bedroom allows for a clear mind. It also encourages a feeling of calmness and makes it a much more comfortable place fall asleep in. The fresh air will also help move any ‘lived in’ smells from your room and keep nasties like mould and harmful bacteria at bay.
Finishing Touches To Help Encourage Sleep
These final few finishing touches will bring more of a serene and Zen-like feel to the bedroom and help create the perfect calming ambience to complement your sleep routines. Of course, these are all optional additions, but ones which you will find help you to fall asleep quicker and deeper than ever before.
Bring In The Outdoors
There are a few things you can add to a room to help with better sleep at night. The first one is to add a live plant or two to the bedroom. At night, plants absorb carbon dioxide and pump out lots of oxygen, which leads to a better night’s sleep. There are specific indoor plants you can use in your bedroom to help keep the air clean, plus they look good too!
Wash Your Bedding Regularly
Washing your bedding and pillowcases with a natural laundry detergent and softener also helps encourage sleep. You could even add lavender oil or rose oil to your wash to help keep bedding fresh and sleepy. Air drying your bedding gives it a cleaner just-washed feel to it and will have you dropping off to sleep in no time at all. Plus the sun acts as a natural anti-bacterial agent.
Fragrance Influences Mood
Scent and fragrance can impact our moods quite a lot, and bringing in calming fragrances, such as lavender, jasmine, and sandalwood can help relax you and get you into a better state of sleepiness. A great way to bring fragrance into your room is with an essential oils diffuser, which will delicately add fragrance to the air without it becoming overpowering.
Read This: 5 Simple Ways To Make Your Home Cozier
Why Make The Bedroom A Place To Sleep Only?
The home is filled with many different rooms where we entertain ourselves. The bedroom is supposed to be the one place where we can relax and rest properly, without the distractions of everyday life. If possible, you should use your bedroom for sleep and cosiness – a place of escapism from the distractions from the rest of the world, where you feel relaxed and at peace.
We all know the difference a good night’s sleep can make – it can make you feel like you can take on the world and handle anything thrown in your way. So why not give yourself the best opportunity possible to get the most relaxing and rejuvenating night’s sleep you possibly can?