Top 5 Tips for a Better Sleep
Your bedroom should be a haven, the perfect place to relax and get a good night’s rest. Unfortunately, many people do not prioritize restfulness when it comes to their bedrooms. This can lead to poor sleep or insomnia, which has been linked to many health problems, including high blood pressure, lowered immune responses, and even depression. Getting a good night’s sleep is incredibly important, so here are the top 5 tips for a night of better sleep.
1: Comfortable Bedding
The first tip, comfort, is also the most important. A comfortable mattress, a pillow that fits your sleeping position and the right duvet are all vital for good sleep. Whether you should have a firm or a soft bed comes down to your sleeping position. Choosing a pillow is also very personal. Your pillow should fit your taste but also your sleeping position and go well with your mattress. In general, if you are suffering from back pain or similar ailments, you should consider trying a more firm pillow or mattress.
2: Light
The second factor is light. Ideally, the bedroom should be as dark as possible, which sometimes is easier said than done. Blackout curtains and blinds can make a big difference by keeping natural light and city lights out. If nothing else works, an eye mask will do the job. Another thing to consider is the color of the light. Warm light is the best option as you are getting ready to sleep. A dimmable bulb where you can change the warmth of the light can be a really good investment. If you have trouble sleeping with full darkness, you should consider low level night lights or lamps instead of leaving your blinds or curtains open, since having constant degrees of light will allow you to have a deeper, less interrupted sleep than changeable lights from the outside world.
3: Sound
The next factor for good sleep you should consider is sound. In a perfect world, your bedroom should be an oasis of calm. It should be a place protected against unwanted and intrusive sounds that can interfere with a good night’s sleep. Keeping sound out can be a real challenge. Soft furnishings, like heavy curtains and thick carpets help to isolate the bedroom and also dampens vibrations. If you have trouble falling asleep in complete silence, there are a variety of options, including white noise machines, fans, and ambient noise videos on various platforms, that will allow you to have a constant low level of noise that will not suddenly interrupt your sleep.
4: Air Quality
Air quality is the fourth factor. In many parts of the world, keeping your home free from pollen and pollutants is a big issue. And since we spend so much time in bed, it’s more important in the sleeping area. A fan, an AC unit, an air purifier or some green plants (preferably aloe vera or spider plant) make a big difference. It’s also important to make sure that the air in the sleeping area isn’t too humid. Too much humidity prevents moisture evaporating from our body, making us feel uncomfortably hot and sticky. Finally, making sure that your furnace filter and your vents are all cleaned regularly will help to keep your air quality high.
5: Color and Furnishings
Last but not least – colors and furnishings. As you might know, colors affect our minds in different ways. The best, as in the most relaxing, bedroom colors are blue, yellow and green. The least favorable alternative for good sleep? Purple. The brightness of these colors is also an important factor, with dulled, earthy tones being more conducive to a good night’s sleep than pastels. When it comes to furnishings in the bedroom, it’s best to keep it simple. This both makes for a more relaxing atmosphere and makes it easier to keep the clutter under control. The less clutter you have, the likelier it is that you will sleep well and feel well as you wake up.
6: Watch Out for Sleep Disorders
Sometimes, what’s keeping you up at night isn’t as easily controllable as the temperature or amount of light in your bedroom. Many people suffer from sleep-related health issues, such as restless leg syndrome (RLS) and sleep apnea. Treating either of the two requires medical intervention and lifestyle changes.
For example, iron deficiency may cause RLS, so doctors may prescribe iron supplements to people with this condition. Meanwhile, sleep apnea patients use a continuous positive airway pressure (CPAP) machine and CPAP full-face or nasal mask to alleviate breathing problems.
Learn more about common sleep disorders to spot the symptoms in yourself. In the case of sleep apnea, ask your partner or someone close to you to observe if you have breathing problems during sleep.
Sleep is essential to living a healthy and happy life. Poor sleep quality in the long term can lead to physical and mental health issues and problems with your personal life, work, and relationships. That’s why treat issues affecting your sleep, especially medical ones, with the urgency they deserve.
