How to Create a Healthy Sleep Environment
How to Create a Healthy Sleep Environment
Our bedrooms are sanctuaries – they are places where we can relax completely, recharge our batteries, and prepare to conquer the day. That is why we all need to have a specifically designed bedroom that will provide us with maximum comfort and help us sleep soundly. There are several things you need to consider in order to create a healthy sleep environment that will provide you with sharp focus and balanced emotions. To help you out, we’ve curated a list of six tips you can use to ensure you get a good night’s sleep. Read on to learn what they are.
Improve the air quality in the bedroom
Your bedroom’s air quality plays an important role in creating a healthy sleep environment. Open your windows before going to bed to remove all the accumulated dust particles and let the fresh air in, creating a pleasant atmosphere for sleeping. Also, be sure to introduce a couple of plants – they will absorb the toxic and harmful pollutants from the air and use them to create oxygen. To take things a step further, get an air filter – it’s a good addition to plants and it’ll help fight irritants and pollutants in the air so you can sleep safe and sound. Last but not least, depending on the level of humidity in the air, get a humidifier or a dehumidifier to ensure the air in your bedroom is neither too dry nor too heavy with moisture.
Invest in a high-quality mattress
Getting enough sleep each night is crucial for our bodies to function properly – after all, we spend almost one-third of our lives sleeping. How we sleep affects our mood, focus, and overall performance during the day, so it’s important that we get seven to eight hours of rest each night. Where we sleep also matters – the kind of mattress and the level of comfort it provides needs to be in accordance with our needs. The right mattress must support your body properly, it needs to provide you with comfort, and it has to be made of quality materials. Look for a quality king mattress and browse through a wide range of mattresses to find the one that best fits you.
Avoid eating right before bedtime
This one is a no-brainer, yet so many of us disregard this important advice and reach for a slice of pizza or other food rich in sugars and fat right before bedtime. That’s not to say that you shouldn’t eat anything before bedtime and go to bed hungry. What’s important is that you eat the right type of food and at the right time before bed – say, one to two hours prior to bedtime. Your evening snack should be something light – it shouldn’t contain more than two hundred calories and it should be a combination of proteins and complex carbohydrates. For example, a peanut butter sandwich with slices of whole grain bread, or a plate of fruits with slices of cheese are two healthy choices that will leave you feeling full without the aftertaste of guilt.
Adjust the temperature in your bedroom
How hot or cold it is in your bedroom can significantly affect your sleep, so you’ve got to make sure that your room temperature is at an optimal level before you go to bed. The type of bedding you’ll choose for your bedroom largely depends on the climate and season of the year. Whichever the case may be, make sure to invest in high-quality bed linen – soft, natural materials will make you feel more comfortable, and they will also help you maintain the optimal levels of temperature and humidity in the room.
Remove any distractions that might interrupt your sleep
If you’re having troubles falling asleep, maybe your surroundings are the ones to blame. Flickering, bright lights and annoying, repetitive sounds are the reasons why so many people toss and turn until they are finally able to get some rest. What’s more, your body’s production of melatonin, which regulates your sleep-wake cycle, can be altered, which will shift your circadian rhythm. Therefore, you need to find ways to control your exposure to light in the evening. Avoid using any devices with bright screens at least one hour before bed and make sure your bedroom is completely dark – consider covering up or unplugging the electronics that emit light and be sure to eliminate any noise. Ear plugs are a godsend when it comes to blocking out noise, so get a pair of those to help yourself fall asleep more quickly.
Create a relaxing atmosphere with scented candles and essential oils
Aromatherapy is a powerful tool in creating a pleasant atmosphere before bedtime. Lighting a few scented candles and diffusing subtle essential oils will help you relax, unwind, and get better sleep. Infuse the air with some anti-stress fragrances, such as lavender and chamomile – their soothing scents will create an aura of serenity in your bedroom and help you calm down and fall asleep faster. Soak in a hot, bubble bath before going to bed and use a subtle linen spray on your bed sheets to achieve that tranquil vibe and maximum comfort.
Your bedroom should be the place for ultimate relaxation – use the tips above to create a pleasant bedroom atmosphere to ensure you wake up refreshed and energized, feeling ready to take on the day!
