>U Mom Knows Best : How to Make Your Bedroom a Better Place for Sleep

Tuesday, November 6, 2018

How to Make Your Bedroom a Better Place for Sleep

  Sleep is so important for one health and well being. I just love these ways that can help you get a better night of sleep so you can wake up feeling refresh and ready to start your day.

 Waking up after a restful sleep will have to you ready to face the day. If you toss and turn then wake up groggy, however, you'll want to crawl back under the covers. You can create a space that's conducive to getting a good night's rest every evening. Try these five ways to make your bedroom a better place for sleep. 

Create a Peaceful Space
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Image via Flickr by fran.trudeau

 When it's time to sleep, the darker the room the better. Sunlight tells your body that it's time to wake up. Turn off all the lights and use dark curtains to block light from the neighbors' house or street lamps. Artificial light can limit your body's melatonin production. This sleep hormone level rises when it's dark and decrease as the sun comes up. 

Banish Electronics
 Sound and light from electronics can stimulate your brain and make it hard to calm your mind and fall asleep. The blue and white light from electronic screens can also stop you from producing melatonin. The ding of your email and text messages may beckon you to stay awake and pick up the phone. Leave the television and computer off and put your cell phone in silent mode.

Clean Your Room
 It's easier to fall asleep in a clean, organized room. Clutter can make you feel anxious since you'll lay in bed worried about cleaning it up. Make sure the air is clean too. Dust often, wash your bed linens weekly and use natural ways to purify the air. Add plants that produce oxygen to your bedroom decor or try a homemade baking soda air freshener.

 Add aromatherapy scents to the room to induce sleep also. Lavender can reduce anxiety, while vanilla is soothing and may lower blood pressure. Jasmine can limit restlessness so you'll experience better quality sleep throughout the evening.

Cool Down
 Your body cools down and produces melatonin as the sun sets to get your body ready for sleep. The best temperature to ensure a restful sleep all night is between 60 to 67 degrees Fahrenheit. The trick is not to make the room too cold since you will have to expend energy to get warm, which can make it difficult to fall asleep.

Find the Perfect Bed
 A comfortable bed is essential for healthy sleep. If the mattress is too soft, you'll sink into it and wake up with aches and pains. You want some support, but if your bed is too hard, you'll put pressure on your lower back, neck, and shoulders. Try to find a happy medium. 

The perfect bed is different for each person. Make sure to test out a new mattress when it's time to replace your old bed. Keep in mind that the age of the mattress matters too. Don't keep a mattress for more than ten years.

Now, your bedroom can be the perfect place to get eight hours of quality sleep. Focus on relaxing before it's time for bed. You'll wake up refreshed and full of the energy you need to have a productive day.


1 comment:

  1. All really great tips! I'm an early morning riser, if only because my job starts at 6 am. Or, at least it used to. I have been waking up earlier, even 4 am to go to work, now as i telecommute and work at home job. The work is good but it seems a never ending day. And, at the end of work, I just can't fall asleep, so I work more! This is one of the disadvantages of being able to work from home on your laptop or mobile device, just a never ending work day. For that reason, your tip about banishing electronics is key. I can't really take this advice sadly. I'm always connected and of course, I have the sleep patterns of a baby - that is bad, falling asleep randomly early evening and then waking after two hours. Thankfully no crying! :D Seriously though, restful sleep is key to a productive day. As years go by, I'm finding that I only need 2-6 hours nightly to get a good days work in.

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