March is National Sleep Awareness Month, so this is a good opportunity to consider how much your bedroom impacts your well-being, and steps you can take to improve it. Sleep habits are a range of tips and tricks that can help a person to sleep better. It covers the hours before bed, how you sleep, and the environment surrounding your bed.
Switch Off Your Electronic Devices
Electronic devices, like phones, produce blue-colored light which may lower the levels of melatonin within your body. Melatonin is a chemical that regulates your sleep and wake cycles. When your levels of melatonin decrease it may be difficult to fall asleep. devices that emit blue light distract you, while keeping your brain active. This can make it difficult to get to sleep.
You may believe that not looking at your phone before bed is enough, but having the phone in close proximity to your bed could disrupt the quality of your rest, even though you're conscious of it. If you're having difficulty falling asleep, an idea would be to turn off all screens around 9 pm-10 pm (TVs, laptops, etc. ) as the brightness of these devices will make it harder to fall asleep. It has been proven that blue light is emitted from these screens which control the body clock and affect sleep structure.
Let Your Bedroom Environment Be A Benefit
A cool, dark, and quiet room can assist you in falling asleep faster and remaining asleep quickly.
For the majority of people, a temperature that is between 60F and 70F can be the ideal temperature for sleep.
It is also essential to ensure you have a mattress that is comfortable pillows, a mattress, and even bed linens. The more comfortable you feel more relaxed, the easier it will be to sleep and remain asleep. Want suggestions? Explore our marketplace, which is filled with expert-verified and editor-trusted mattress and pillow recommendations.
If you're a sleeper who isn't very comfortable or has neighbors who are noisy. If you're a light sleeper, a pair of earplugs could allow you to sleep and not be disturbed. Similarly, it is important to cancel out any noise that may be disturbing you e.g. Traffic, loud neighbors, etc. Invest in a fan or air purifier (especially if you have allergies) to make sure white noise won't affect your sleep. There are some plants to keep in your bedroom.
Limit Your Caffeine Intake
Its effects may last between 3 and seven hours after the consumption of the drink. So, the coffee you drink in the afternoon can keep you alert and awake more than you'd like. Although it's best to limit your intake of caffeine to the early morning, remember that each person has a different threshold to coffee.
Certain people might be able to extend their intake to midday while others may need to stop drinking early to get to sleep quickly. The less caffeine you take in the less susceptible you are to its effects.
Sleeping Position
You shouldn't sleep on your back for too long as this can cause snoring, tiredness, and chest problems. This position is also where blood accumulates and causes snoring during sleeping hours so it is best to try sleeping on the side or stomach if possible.
The best position while sleeping is the side which has been proven through research and studies with regards. It will allow for the least amount of chest problems, snoring, and sleep structure. Sleeping on your back is also proven to affect other parts of your body such as the shoulder and hip so try to avoid this if possible.
Things To Do Before Bed
There are many techniques you can do before you go to bed, one being using a journal before you sleep. Writing down what happened throughout the day helps with depression, worry, and stress which will help with a better night's sleep. It can be written about work, family, or friends in your journal and will make you think more positively about life.
Another technique is to meditate throughout the day which allows you to empty your head of any thoughts and bring yourself into a relaxed state. Research also shows that meditation helps with sleep quality as well.
A good idea would be to have a cup of warm milk before bed as it effectively allows you to fall asleep while it relaxes your muscles. It will also help if you like milk; try not making tea or coffee before bed as caffeine will make it harder for you to sleep.
Use Essential Oils
You don't need anything fancy and some people use essential oils in their bedrooms but they do have their own benefits. Studies have shown that some oils such as lavender, chamomile, and vanilla help with anxiety and stress so it is better to have them in your room.
The environment in your bedroom should be relaxing. If you're someone who likes a lot of color or patterns then it may distract you while you sleep. Also, invest in blackout curtains if you don't want anything to disturb your sleep. Also bananas are good for sleep.
Final Thoughts
Sleep habits can help with overall life health as well; if a person is getting enough sleep and feels refreshed the whole day will be more productive. It will also stop daytime sleeping which can affect family life or work performance.
