A good sleep at the end of a tiresome day is all we need to wake up fresh the next morning. Good sleep increases productivity and also helps in maintaining a good lifestyle. Imagine a day in the office, without having a good sleep the night before. The day goes in an irritable mood and one also tends to pay less attention. This is what the lack of sleep can do. Other than this it can also result in dark circles, which can hamper your personality and weight gain. It is said the most important part to exercise is a good sleep because it rejuvenates the muscles and protect them from wear and tear.
There are many nights when we turn and twirl and are not able to sleep properly. This happens due to consuming lots of caffeine, irregular sleeping patterns or lack of exercise. Your bedroom is the most important place in the house. Keep it clean and free from clutter. It is vital to design your bedroom in a way that it relaxes you. The walls should be in light color with minimal posters. Keep it simple and avoid watching TV inside the bedroom. Make a separate study for reading. The following points will give you bedroom tips for better sleep.
1. Maintain a Regular Bedtime Schedule
It is important to have a fixed time of sleeping as this will help to adjust your body-clock. A fixed bedtime will help to strengthen your system and give you a good sleep. This will keep you healthy and active throughout the day.
2. Maintain a Relaxing Bedtime Routine
A relaxing bedtime routine, away from the bright lights is helpful in getting you a good night sleep. Avoid activities that can cause excitement like playing competitive games, paying bills, working or solving family problems. Try to stay away from stress near bedtime. You can also maintain a bedtime routine of soaking feet in hot water tub, which removes stress. If you have lots of stress, then learn some relaxation techniques like meditation to sleep better.
3. Create the Right Bedroom Environment
Design your bedroom in a way that it is comfortable and meant for sleep. Keep it cool, dark, neat and free of interruptions. Keep your room noise-free; also check on your partner for snoring and other noises. Try using black curtains, ear plugs, eye shades, fans and other devices.
4. Get a Comfortable Mattress and Pillow
Ensure your mattress is comfortable and supportive. Mattresses are good only till a time span. Change your mattresses and pillows regularly and make your room attractive. It is also important to dust your room everyday and keep it away from bacteria and germs.
5. Use Your Bedroom Only for Sleep
It is always better to keep computers, TV out of the bedroom. Keep all the distractions away and focus on sleeping. Always keep work outside the bedroom and use it only for sleeping. This way your brain will be trained to use the bedroom only for sleeping. Also eliminate things that make you anxious from the bedroom. If the clock keeps ticking and you keep looking at the time, get the clock out of sight. Avoid doing anything that makes you anxious before bedtime.
6. Avoid Caffeine at Bedtime
Caffeine interferes with sleep patterns and produces an alerting effect on the body. Caffeine products like tea, coffee, and chocolate can stay in the system for around 3-6 hours and might cause insomnia. Avoid caffeine products near bedtime.
7. Avoid Nicotine
Nicotine is a stimulant that keeps the body alert and causes difficulty in sleeping. Smoking before bedtime can lead to withdrawal symptoms and causes insomnia, problems waking in the morning and nightmares.
8. Listen to a Bedtime Story
Listening to a bedtime story eases you and gets you in the mode of sleeping. Switch on to your favorite story on the ipod and listen to it. This will help in relaxing you and get you on the snooze button quickly.
9. Set the Right Temperature in Your Bedroom
It is advisable to keep the temperature of your room around 65-75 Fahrenheit. Pay attention to what you feel inside the covers. It is known that slipping under cool sheets, triggers a drop in the body temperature, producing melatonin which induces sleep. It is also good to take a warm water bath or shower before bedtime. Both of them increase your body temperature, after coming in contact with cool air, the temperature cools down and induce sleep.
10. The Right Smell
Fragrance plays an important part in inducing sleep. Certain aromatic oils and substances sprayed in the room can give you a better sleep at night. Smells like lavender, chamomile, ylang-ylang can activate the alpha wave activity in the brain, which leads to relaxation of the senses. Try mixing some drops of these oils in water and keep it in a bottle near your bedside. Spray it before going to bed.
11. Eliminate Light
Light gives a signal to the brain to be awake. Light coming from laptop, ipad, Smartphone can get in the eyelids and the retina, into the hypothalamus. Thus sending signals to your brain to be awake. This can disturb sleep patterns and cause insomnia. Hence the darker the room is, the better you will sleep.
12. Get the Pet Out of the Room
Pets like cats can be active late-night and dogs may scratch, sniff or snore and will keep you awake. Keep your pets out of the bedroom for a better sleep. In case you have a pet whom you can snuggle in the sheets, then it is a good idea to sleep with the pets in the room.
13. Keep Your Pillows in Place
A good pillow should keep your spine and head in a straight line to avoid cramps and tension as this can interfere with a good sleep. Check the alignment of your head and neck before you go asleep. If your neck feels raised, get a pillow which gives you a better aligned position. If you sleep on your stomach, consider using no pillow or use a very flat one.