Clear Your Head By Clearing Your Bedroom And Get Some Sleep
Filed under Insomnia And Your Bedroom
Clear Your Head By Clearing Your Bedroom And Get Some Sleep
We know the sleep environment has a big impact on our sleep quality so why do people too often look for other therapies and medication before they try and optimise their bedrooms for sleep.
If you want some simple and quick things to do right away then start focussing on your own bedroom. Sleep research seems to indicate as a rule the ideal sleeping environment should be quiet, dark cool and comfortable. If any of these are not present during the night it is enough to wake us or wake our partner which in turn might disturb us.
Let’s look at some simple strategies for dealing with noise. First get all unnecessary electronic items out of the bedroom (or at least turn off that BlackBerry) and yes that does mean the TV and laptop as well. In our house that means putting the cat out as well as she likes to scratch on our bedroom door in the small hours when she gets bored. If there is background noise you cannot control but can’t sleep listening to then replace it with the noise of a fan or purchase these CD’s of rain falling or ocean waves. (yes they do work for some people) . As a last resort you always have earplugs.
Light is a key indicator to your body on the time of day and impacts on your hormonal balance and metabolism . Our modern lives do sometimes confuse our body clocks leading to be awake or chronically fatigued at inappropriate times.
The key is to reduce light in the room so use lined or blackout curtains and blinds particularly if you have a street lamp shining in. Soft cloth eye shades like they sometimes give you on planes also work well if the light can’t be blocked in any other ways. Am important thing to remember is that if you do wake up in the night keep your lights dim. Use a child’s nightlight in hallways and you could also put a lower wattage light bulb in your bathroom.
Think about your thinking, often over-stimulated minds are a key indicator of stress and or working too late just before going to bed. Try and break the association of being alert and thinking and worrying whilst being in bed. If that is you change your bedtime routine and start calming down an hour or so before bed by for example listening to relaxing music, taking a bath, doing a bit of gentle stretching or yoga or meditation. (whatever works for you but avoid chemicals) . If you do wake up with mind buzz writing your thoughts and solutions down in a worry book beside the bed can work for some but be careful not to create a new habit.
Sleep researchers agree that in most cases, sleep can be enhanced with the room between about 60°F and 75°F ( 16-21°C) , while temperatures above 75°F or below 54°F tend to disrupt sleep. In winter, snuggling under comforters or electric blankets can keep you warm without making you feel too weighed down. In summer, cool things down with a fan or air conditioner.
The last item is your bed and bedding. Hands up any of you with a mattress more than 9 years old? We spend a lot of our life in bed so if it is time to change get the best you can afford with enough space for two if appropriate.
In terms of pillows there are 3 indicators you should look for. Firstly the filling or batting is out of shape , secondly you can fold the pillow in half and it stays there or limply unfolds, thirdly it frankly is getting a bit dirty and is full of guess knows what. Any of those are indicators that your pillow will be not aiding your sleep.