It’s more difficult to fall asleep (and stay asleep) than many people realize. While several factors determine how well a person sleeps each night, one factor plays a more significant role than the others: the bedroom. Luckily, following a few simple tips to make this room more conducive for sleeping is easy.
Minimize Electronics Usage
A quick scroll through social media or an online casino game like 918kiss before bed might seem harmless, but there is a cost. Laptops, phones, and televisions emit blue light, which fights the naturally produced melatonin we need to fall asleep. These activities also stimulate the brain too much to allow us to get into bed or shut down quickly.
Give yourself at least one hour without electronics before bed to help yourself fall asleep quicker.
Splurge on High-Quality Bedding
Cheap, poorly made, or unclean linen can be a significant factor in keeping people awake through the night. Inferior bedding often lacks moisture-wicking properties that keep sweat away for warm sleepers, and it also feels rougher against the skin.
Investing in high-quality bedding with a smooth texture should ease the body and mind enough to help you fall asleep within minutes each night.
Keep the Room Cool
While the average room temperature ranges, sleep researchers have found that chilling a room before bedtime is sure to lead to a better night’s sleep. In addition, adding around 30% humidity to the room in dry climates can combat dry air, another leading cause of poor sleep around the world.
Invest in Aromatherapy
Studies show that calming smells such as vanilla and lavender slightly decrease the heart rate and blood pressure. The balance promotes enough mental and physical tranquillity to fall asleep quicker and stay asleep comfortably. Aromatherapy candles or plug-ins that fill the bedroom with these calming scents are sure to help the whole family get to bed faster.
When you use an aromatherapy scent before bed, you can also wire the brain to associate that smell with sleep for long-term benefits.
Maintain a Tidy Space
Whether it’s electronics, low-quality bedding, or dry air, discomfort and distractions keep the mind racing. Bedroom and other household clutter is no exception, and tidy space can combat the effects when it comes to falling asleep. An unclean environment packed with dirty dishes, unfinished or unfiled paperwork, or other lingering responsibilities fills us with enough stress to prevent an easy transition into sleep.
Try organizing or throwing out clutter, putting it out of sight so that the bedroom remains a stress-free area when it’s time for bed.
Keep Work Out of Sight
Working from home can also make it difficult to resist the temptation of completing work-related tasks from bed, which is the most comfortable spot in the house. However, working from the bedroom creates subconscious associations between the room and professional responsibilities, even if it is only during the day. Rather, separate work and relaxation to prevent that bond and stop your mind from racing with unfinished tasks when you should be trying to fall asleep.
Sleep is Life
Your body and mind rely on a good night’s rest to function at their peak and creating a bedroom that is conducive to high-quality sleep makes all the difference. Keep the distractions to a minimum and put down the 918kiss at least an hour before it is time to fall asleep—your dreams will be sweeter that way.