Create A Better Sleep Environment

In the New Year, you may have all your goals set out to exercise more, or eat better, but have you considered bettering your sleep? One of the important things about sleep is the quality over quantity, it can even play a large role in your mental health. Creating the perfect sleep environment and bedtime routine can make your quality of sleep greatly improve, helping you feel recharged and ready for each new day. Looking for simple ways to get a better night's sleep? We’ve provided some simple ways to help you sleep better.

 

Have a routine before bed. Include shower, getting on pajamas, brushing your teeth, your facial routine and you can even include the act of turning on lamps and shutting off over head lights into your bedtime routine.

 

Make your bedroom a relaxing space. Clear your room of clutter, add peaceful photos to your walls or nightstand,

 

Go to bed at the same time every night, yes even on weekends. Keeping the same bed time every day of the week can help keep your circadian rhythm in check. This also helps you wake up at the same time everyday and can help you have earlier morning wake up calls. 

 

Make a curfew for your screens. This includes cell phones, televisions, tablets, laptops, and even clocks, should be turned off at least an hour before your bedtime routine begins. The blue lights from these screens can actually suppress your bodies release of melatonin, which is a hormone your body produces naturally to make you feel drowsy.

 

Reduce caffeinated and alcoholic beverages before bed. Stop drinking caffeine after 2 o’clock pm and avoid excessive alcohol, these can actually keep you more alert and awake, making it harder to fall asleep. Instead incorporate a sleepy time tea or warm milk.

 

Keep your bedroom temperature cooler, somewhere between 60 to 72 degrees Fahrenheit is an ideal temperature for sleep. You can also try less blankets, an electric fan, or keep a window slightly open for a less sweaty sleep.

 

Separate space. Keep you work out of the bedroom, no laptops, spreadsheets, or calendars should make an appearance in the bedroom, reserve this room for sleep.

 

Change your sheets. Ok this might be an obvious one but choosing the right bedding and sheets can make a large difference in your quality of sleep. If you aren’t looking to purchase a brand new bedding set, try washing your sheets more often for a fresher sleeping experience. You can even invest in two good sets of bedding you don’t have to do laundry as often and they can be swapped at a moments notice if needed.

 

Calming activities before bed. Try meditating, gentle yoga, reading, writing in a journal, or even breathing techniques can help calm your mind before bed, making it easier to fall asleep.

 

Choose cool colors for your room. Think blues, greens, grays and other neutral shades for your bedroom. These can be incorporated into your paint choices, bedding, or accent colors. Cool colors have even been found to lower blood pressure and heart rate.  

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