Most people realize that a good night’s sleep helps to improve overall mental health. However, after a busy day, many people struggle to wind down and allow their minds to rest. There are a wide variety of reasons for this restlessness including stress, tomorrow’s to-do list, and money problems, just to name a few.
In the age of state of the art mattresses and pillows, it seems ironic that sleep problems are still so prevalent. The majority of sleep-related difficulties either lie with the initial act of falling asleep, feeling unsatisfied by restless sleep or being able to stay asleep. Fortunately, there are a few actions to take to maximize the hours you spend sleeping each night. The following are three simple ways to improve the quality of your sleep.
3 Ways to Improve Sleep:
1. Keep the Room Cool and Dark:
Finding the ideal room temperature is a crucial factor in improving sleep. Experts suggest that the perfect temperature for sleeping is 68 degrees. You may need to add or subtract a degree or two depending on how hot you run. Also, installing a ceiling fan in the bedroom will help keep the room cool and well ventilated.
If you’re easily awakened by daylight or sleep during the day, consider the importance of being in complete darkness. Daylight is a powerful trigger that releases hormones in the brain that tell your body it’s time to wake up. Avoid this by installing shutters or blackout curtains to prevent light from entering the room. Doc Savage Heating and Air Conditioning can assist you in keeping your home cool.
2. Limit the Use of Electronics:
Televisions, tablets, laptops, and phones are all devices that relate to work or entertainment. Instead of focusing on unwinding, these devices keep you stimulated. Many people catch up on work or the latest current events just before going to bed and have difficulty turning off their devices at an appropriate time. Set guidelines for you and your household to allow enough time for a full night’s rest. For example, some families may decide to avoid using devices past 9 p.m., while others may choose to keep televisions out of their bedrooms.
3. Eliminate Outside Noise:
While your house may be completely quiet, outdoor sounds such as barking dogs or passing cars can keep you up at night. One of the best solutions to eliminating outside noise is by playing “white noise.” Simply put, white noise creates a masking effect and drowns out irritating sounds that may distract you from sleeping. White noise machines can be purchased at most major retailers.
Want to try it out for free? Download white noise tracks and play them on your phone or speakers. White noise may feel very counterintuitive at first, so it may be wise to slowly build from a low volume. Before you know it, you’ll have it playing so loud that you wouldn’t hear a train go through your kitchen.
Aim for the number of hours of sleep that makes you feel energized in the morning. While six to seven hours for one person may be enough, another may need eight to nine. It’s worthwhile to explore a variety of different sleep-enhancing strategies to find what works best for you.
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