Many people around the world struggle with getting their full 8 hours of sleep every night. However, there are many things that you can do to improve how much sleep you get. By getting more exercise, eating right and having a bath before bed, you can fall asleep much more easily. You can also improve your bedroom conditions and add things to your room to stimulate better sleep – here is everything you need to know about optimising your bedroom for a good night’s sleep.
Get The Temperature Right
One of the major reasons why people can’t get to sleep in the evenings is due to the temperature – if you are too hot or too cold, this can mean you find it harder to sleep or have a good night’s rest. Make sure the temperature in your bedroom is slightly cooler than room temperature and use cotton sheets to keep cool. If you need to sleep with weighted blankets to get to sleep, make sure you get a cotton bedding cover for it, so you will keep cool during the evening.
Ban Digital Devices
The blue light that comes from digital devices is one of the worst things ever for our sleep patterns. Devices such as laptop screens, phone screens, and TV screens emit blue light, which stimulates our brain activity, meaning we stay awake much longer. By making your bedroom a place that is free from digital devices, you can reduce how much blue light will affect your sleep. Find charging stations outside your bedroom door and invest in an analogue alarm clock, so you can get rid of digital devices. By avoiding devices that emit blue light an hour before you need to go to bed, you will fall asleep much quicker.
Add Different Scents
Adding certain scents to your bedroom in the form of candles, incense, reed diffusers, essential oil lamps and potpourri is a great way to make it easier for you to fall asleep. Studies have shown that certain relaxing scents such as lavender, chamomile and ylang ylang make the brain relax, and make it much easier for you to fall asleep. Scents are one of the best ways that people can prepare their brains for restful sleep. However, you should also make sure that your bedroom is ventilated well, so the smell doesn’t become too overwhelming as this could cause you to become unwell.
Get The Light Right
If light often disturbs your sleep and wakes you up, especially in the summer months, you should take steps to rectify this immediately. By investing in homeware items such as blackout curtains and blinds, you will be able to ensure that light doesn’t get through in the morning and interrupt your sleep. You should also turn all lights off in your bedroom, including fairy lights and other decorative lights. The light can make you restless, so make sure that you turn them off just before you go to sleep.
If you struggle with improving your sleep hygiene, try to optimise your bedroom and home decor to promote better sleep conditions.