Methods in acquiring a good night’s sleep

Related Articles

Senior vitality and health: Lifestyle choices for healthy aging

April 19, 2024

How to practise self-care during grief

April 11, 2024

Understanding the role of optometrists in eye care: A comprehensive overview

April 10, 2024

As you might know, sleep is essential in ensuring the well-being of one’s health. In addition, a good night’s sleep marks the end of our daily activities and closure to our day. Unfortunately, many individuals ignore the importance of getting an early night’s rest as they often get swept up in the fun side of the nightlife scene.

Sleep: 5 surprising health outcomes from getting enough rest

Benefits of a good night’s sleep

A good rest at night has many benefits. If you were sleep-deprived, you would be tired, irritable, and unproductive. The many advantages of having a consistent sleeping pattern are better in athletics, weight loss, healthier heart, better immune system, and reduced risk of contracting diabetes. Often we worry that our kids may not be getting a restful sleep so we should research “Does My Child Have Sleep Apnea Quiz“. Often it’s the parents who also have sleep apnea and should get the treatment as well.

However, we must bring back the trend that it is fantastic to go to bed early and prioritising your sleep. In taking the steps needed to emphasise a good night’s sleep, there are certain elements that one needs to take into account.

5 Ways to improve your sleep quality

Bedroom setting

Curating your bedroom environment to be conducive is vital to guarantee a decent rest. In addition, maintaining a relaxing ambience and good hygiene care in your bedroom is necessary for a night of optimal sleep.

You can consider a few elements in designing a proper bedroom setting: light, sound, smell, purity of air, temperature, and mattress and bedding. These elements enable you to acquire adequate rest when you are ready to hit the bed at the end of the day.

5 Best home renovation ideas you should go for

Light

Light has a profound effect on sleep. It has been found that when it comes to getting a night of deep sleep, the dimmer the light in the room, the better it would be. This is because light exposure sends a signal to the brain that stimulates alertness and energy.

Additionally, exposure to light minimises the production of melatonin. Melatonin is a hormone that influences an individual’s circadian rhythm, which is your sleep-wake pattern over a 24-hour day. Hence, to obtain quality sleep in your nightly schedule, switch off all the lights inside your room to make the surroundings as dark as possible.

Purchasing a black-out curtain can help minimise the light exposure inside your room while sleeping. If you are afraid of the dark and desperately need a bedside lamp, make sure it is not too bright. On top of that, lighting with low colour temperate and illuminance might aid in feeling tired and falling asleep quicker.

Another aspect of light restriction is to avoid the use of electronic gadgets before sleeping. For example, exposure to blue ray that radiates from your smartphones disturbs your circadian rhythm and makes it harder for you to fall asleep.

Screen time before bed also activates your mind resulting in the brain taking a long time to wind down. So, if you need to keep an electronic gadget inside your bedroom, make sure that it is out of your arm’s reach and avoid using it for an hour or more before bedtime.

Sounds

External sounds can also disrupt the quality of yourself and reduce an individual’s overall health. However, certain sounds can enable you to sleep quicker. For example, some utilise soothing music to make their bedroom more suited to falling asleep.

Deal with noisy neighbours in 5 peaceful ways

Temperature

Temperature affects the quality of your sleep. Your bedroom cannot be too hot or too cold. A suitable temperature that is advised for a good night’s sleep is usually somewhere between 60 to 71 degrees Fahrenheit (15.6 to 22.0 degrees Celsius).

Sleep experts suggested that excess heat disrupts your sleep pattern, so it is better to lean more towards the cooler side for your bedroom temperature. To help in this matter, an air conditioner would greatly aid in making your environment cooler and more comfortable.

As the weather gets hotter daily, one will struggle to fall asleep. An air conditioner can help you to adjust your bedroom temperature. Hence, purchasing an air conditioner is smart and can be considered a long-term investment for your overall sleep and health.

A quick guide to choosing the best home insulation

Mattress and bedding

Your bed is the main centrepiece in your bedroom. Hence, ensuring that your mattress is well built and is catered to your personal firmness preference is significant. In addition, your bed should support your back and be suited according to your weight and sleeping position.

A good mattress is significant in contributing to quality sleep. In addition, it is an excellent investment to ensure that your back receives the support that it needs. The National Sleep Foundation found in its 2010 Bedroom Poll that 93% of people agreed that a comfortable mattress is essential for a good night’s sleep.

Your bedding also plays a vital role in ensuring you are comfortable on your bed. For example, pillows help reduce neck pain and ensure that your spine is aligned correctly. In addition, comfortable bedding provides a cosy and warm feeling when you fall asleep.

So, wash your sheets regularly, at least once a week, to ensure that it is clean and fresh. Plus, it helps to reduce the potential build-up of dust and allergens.

Air quality

Air quality might not be the first thing that comes to mind when organising your bedroom. However, the quality of the air that you breathe matters when it comes to your health. For example, it has been found that good ventilation and freshers air are correlated to better sleep.

The purity of air in your bedroom is essential to overall good health. Hence, a Sharp air purifier is one of the ways to purify the air inside your bedroom and home. Sharp is one of the trusted brands when it comes to air purifiers.

Sharp products ensure to aid you in filtering out tiny particles such as dust, allergens and viruses through their unique features. Hence, getting yourself an air purifier is recommended to help you better prepare for unpredictable air pollution.

While smell does not necessarily cause people to wake up and disrupt their sleeping patterns, the right scent can assist in better rest. Research has found that aromatherapy with essential oils creates a calming environment for the mind and body. For example, lavender oil has been found to promote relaxation and make it easier to get a good night’s sleep.

Conclusion

You will be good to go with all these tips and tricks for getting a good night’s sleep! Therefore, your sleep should be prioritised as it plays such an essential role in your overall health in the long run.

______________________________

You may also like:

Age calculator: 7 main concerns with age deficit

Exercise and stress: 7 ways daily walks balance levels

Stay healthy by doing these 5 things every day

Relax your nerves naturally in 7 ways

Managing symptoms in adults with ASD and related autism and anxiety

How massage therapy is exactly what you need to be happier

Why Tobago is the place to visit for your much-needed relaxation

5 ways to make your skin glow

How to balance hormonal changes of menopause?

5 Ways to lessen stress and anxiety