There’s no doubt that having quality sleep is beneficial for everyone. For instance, your quality of sleep may dictate how you handle things the next day–it’ll affect your productivity at work or school.
The problem, however, is the fact that not everyone gets to enjoy the benefits of good sleep. If this is the case for you, then the usual solution for this, if the cause isn’t medical, is to fully optimize your bedroom for better sleep. Fortunately, this article will present four tips to help you achieve such a task.
- Have A Comfortable Bed
If you constantly wake up feeling numb or tired in spite of having more than seven hours of sleep, then the most likely culprit is the quality of your bed. Do note that most, if not all, mattresses usually last up to 10 years. However, if yours already has some rips, sags, or lumps, then you may want to consider investing in a new one.
Furthermore, even if the upfront costs of getting a mattress aren’t cheap, keep in mind that you’ll most likely spend a third of your life sleeping. Not to mention that your sleep quality will determine how you’ll operate the next morning–whether you’ll be productive and ready to face the day’s challenges, or you’ll feel lethargic throughout the day. Thus, the overall costs of a mattress are going to be worth your while.
Still, as there are plenty of varieties available, you’ll surely find a mattress that suits your budget. Additionally, you’ll also find a mattress that’s based on your sleeping position, ensuring comfort throughout. If you want that added extra comfort, you can also invest in a neck roll pillow.
- Invest In The Right Pillows
When it comes to sleeping, one may immediately think of the bed quality. Although this is true, pillows, too, play a crucial role in better sleep. This is because sleeping with the wrong pillow, such as those that are too flat or too fluffy, may affect your back, head, and neck. This may result in the misalignment of your spine. In turn, a spine misalignment will most likely result in a stiff neck and/or back pain, affecting your quality of sleep.
Therefore, as pillows play an important role in your level of comfort during sleep, you must choose the right one for your needs. By needs, this refers to your sleeping position–back, side, or stomach. For instance, if you’re a stomach sleeper, it’s best if you invest in a good stomach sleeper pillow.
To have an idea of what a pillow for a stomach sleeper looks like, watch this https://youtu.be/1lCrhu7-ILw.
- Limit Your Room’s Lighting
Now that you now have the right bed and pillow, as well as a properly organized room, it’s now time to tackle your bedroom’s ambiance. To fully optimize your room for better sleep, it’s important to lessen, or even eliminate, all possible sources of lights. This means that you shouldn’t leave any lamps on, ditch nightlights, and even invest in blackout curtains or blinds.
Additionally, this also implies removing lights being emitted by your gadgets; hence you shouldn’t check any emails or your social media accounts while in bed. If you’re using your phone as an alarm, it’s best if you position it screen-side down during bedtime. This way, even if your phone receives some notifications, you won’t get distracted by the light, promoting quality sleep.
To fully optimize your bedroom for sleep, it’s best to invest in a diffuser to enjoy the benefits of aromatherapy. In addition to making your room smell like a spa, which invites relaxation, aromatherapy is capable of fully creating a calming atmosphere.
Here are some scents or essential oils that promote better sleep:
- Roman Chamomile
- Sweet Marjoram
Additionally, once you’re accustomed to a particular scent, your brain is conditioned to relax and be calm once it smells the essential oils. Hence, the moment you enter your room, the only thing that’ll come into your mind is to relax and just simply fall asleep.
- Eliminate Distractions
You may mistakenly have the idea that your room is a safe haven and that you should do everything in there. However, if you do other things in your room besides sleeping, like working, exercising, or enjoying your favorite movie, then your brain may not associate your bedroom as a place conducive for sleeping.
Hence, to promote relaxation in your bedroom, it’s best if you get rid of all the stuff that’ll distract you from sleeping. This means that you must relocate your work desk, dumbbells, and the television to another room.
Setting the right ambiance helps in ensuring your bedroom functions optimally. Doing all of the tips above may result in good quality sleep, allowing you to face tomorrow’s challenges with full energy.
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