Saturday, September 24, 2022

5 Bedroom Changes To Improve Your Sleep

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You should adapt your sleeping environment to the changing seasons. Many of us adjust our routines based on the season. We might alter our weekly diets, take more walks, or work in the garden more frequently. But changing the way we sleep and the place we choose to sleep in is one habit we should be modifying for better sleep.

Spring is the best time for a full change in the way we approach our bedroom space, whereas winter is all about bundling up, getting warm, and hibernating during the long, dark evenings. Here are our top suggestions for improving sleep quality in your bedroom.

Bedroom Cleaning

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Fresh starts are encouraged to transform the bedroom space. At some time of year, many of us declutter our homes and engage in bedroom cleaning to ensure that everything feels orderly and tidy.

But cleaning has more advantages than just aesthetic ones, particularly for your bedroom. You may establish an area in your bedroom that is solely for relaxing by clearing out all the clutter and noise. According to research, the physical act of cleaning combined with the end result helps lessen tension, anxiety, and depressive symptoms. It is frequently claimed that a tidy house makes a tidy mind. As a result, clearing up all the clutter from your bedroom can make it feel cosier and more relaxing.

Invest in supportive mattress

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When it comes to a mattress, it can be enticing to choose the least expensive option, but your body will appreciate you spending a little more money on high-quality mattress. Additionally, The correct bedding, from plush sheets to firm pillows, can help you wake up each day feeling refreshed. If you’re planning to buy mattress online, make sure it offers enough support and pressure relief comfort for your body. 

Avoid using gadgets before bedtime

A vital component of your calm sleeping environment is taking all electronics out of the room. According to research, the blue light emitted by smartphones, televisions, and other devices, along with the massive amount of information your brain must absorb due to rapid scrolling, can keep you up at night and prevent you from falling asleep. Avoiding computer time in the hours leading up to bed can make you feel more at ease when your head does eventually touch the pillow. 

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Meditation, reading, or a warm bath are all excellent screen-free options. By making your bedroom a place for sleeping and relaxing, removing screens from your bedroom can promote these better sleeping habits.

Blackout Blinds

In order to effectively wind down your body and mind in preparation for sleep, your internal clock needs a darker atmosphere. This encourages the release of melatonin, our natural sleep hormone.

You will need to make conscious efforts to keep your bedroom dark during the course of your night’s sleep because spring also heralds the approach of short nights and bright mornings. By preventing daylight from flooding your bedroom and waking you up or heating it up, blackout blinds are a terrific investment.

Lower the Temperature

When it comes to sleeping, keeping your bedroom cool is just as important as keeping it dark.

The warmer the weather, the more likely it is that feeling too hot and sweaty will prevent you from sleeping comfortably. That is why, at this time of year, it is critical to keep your bedroom temperature cool. Your blackout blinds will help with this, but you can also change your bedding, open a window, or invest in a ceiling fan to keep the space cool. Cooling mattress pads and other bed accessories can also help in this situation. According to health and sleep experts, the optimal temperature for sleep for most people should be between 65 and 72 degrees Fahrenheit, or 18 – 22 degrees Celsius.

Tips for Snoozing Better

Learning how to improve your sleep schedule is critical because even one bad day can disrupt your daily routine. Here are some sleep tips for you, that you can add to your bedtime routine. 

Be mindful about when you eat

When you eat is just as important as what you eat, especially if you want to improve your sleep schedule and sleep better. Because sleep and food choices are so closely linked, your diet can have an effect on your circadian rhythm. It is critical to make nutritious food choices and to be mindful of when you eat. The best way to avoid interfering with your circadian rhythm is to save your two largest meals for breakfast and lunch, and have a small meal for dinner. 

TIP: Spread out your meals and eat dinner a few hours before bed to give your body enough time to digest the food.

Create a Consistent Routine

Nothing beats creating and sticking to a consistent sleep schedule for regulating your circadian rhythm. Try to sleep and wake up at the same time every day to establish a sleep routine.

TIP: When you feel the urge to sleep in on weekends, try not to sleep for longer than 20 minutes to an hour.

Get Some Sunshine

Getting up at the same time every day, regardless of when you go to bed, is often the best thing for your sleep schedule. Even armed with a cup of coffee, waking up early after a late night can be difficult. Getting enough sunlight during the day can help your body recognise when it’s time to unwind.

TIP: The best thing you can do is go for a short walk outside. Exposure to direct sunlight for at least 30 minutes first thing in the morning every day can reset your body’s internal clock and help you get a better night’s sleep.

Unwind Before Bed

Taking time to properly unwind, whether you’ve had a stressful day or not, should be a part of your regular bedtime routine. Make time for yourself every night and do something you enjoy. Another way to keep your mind clear of stressful thoughts is to practise mindfulness. If you find yourself wide awake at night, unable to sleep, try counting your breaths. As you work to clear your mind, concentrate on each exhale and inhale. You might find yourself fast asleep before you know it.

TIP: Read a book, have a bubble bath, try a guided meditation, do some yoga, or just spend some time writing down your most anxious thoughts.

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Anshu Dev
Internet trailblazer. Travel ninja. Social media evangelist. Incurable explorer. Subtly charming organizer. Tv scholar. Alcohol geek. Certified creator.

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