1. Invest In Good Quality Accessories
The right mattress and pillow can help alleviate neck and back pain while offering a restful night. However, if you don’t invest in quality bedding, it may cause aches and pains while diminishing your ability to sleep soundly. The National Sleep Foundation’s website can help you find the right pillow! And find the best mattress at Walmart.
2. Dim Bedtime Lights
Never subject your body to bright lights before heading to bed. Turning on bright lights will interrupt your circadian rhythm and make it harder to get your body to prepare for sleep. Even if you do get to sleep, you won’t feel well rested.
No, you don’t have to sit in darkness for hours before heading to bed. However, find a happy middle ground by getting a dimmer switch for your lights. You may also wish to choose bulbs that emit a soft or warm glow that can help calm your nervous system. It’s best to choose something with a color temperature that’s less than 3,000 kelvins.
3. Limit Your Screen Time
Make it a point to turn off blue light emitting electronics at least an hour before bedtime. Interacting with mobile devices close to bedtime may mean stimulating daytime hormones that will impact your body’s ability to wind down for sleep.
Not everyone has the ability to completely turn off blue lights before bedtime. If that’s the case for you, consider glasses that can block this spectrum of light. If you can only fall asleep with the TV on, make it a point to dim the screen brightness as it will have less of an impact on your sleep quality.
4. Block Unnecessary Sounds (If Possible)
Noise is definitely a contributing factor to disturbing sleep patterns. If you live on a busy street or your neighbor has a dog that barks constantly, try a white noise machine or a fan that can help drown out the outside noise.
5. Create A Cool And Dark Environment
The average sleeping room temperature should remain somewhere between 60 and 75 degrees. Make sure your thermostat is programmed to create a consistent room temperature. It’s also crucial to get good blockout curtains that help filter incoming morning and nighttime lights. If you have any devices you charge in the bedroom, move them elsewhere for uninterrupted sleep.
6. Leave The Work Outside
Never use your bedroom for anything other than sexual activity and sleep. Bringing work to your bedroom will make it even harder to get to sleep.