Everyone deserves a good sleep at night. But for one reason or another, we often fail to achieve it. There are multiple reasons as to why we fail to get some good sleep. And while we may not be able to solve all those problems, we can certainly reduce the impact they have on our sleep.
Here are 5 things you can do to create the perfect environment for a good night’s sleep:
1. Setting the right temperature
Every living being reacts to some sort of stimuli. They trigger certain biological actions and reactions within our body. Temperature happens to be one of those factors that can lead to many different actions and reactions. When it is too hot we tend to sweat. When the temperature drops to a certain level we might start to shiver. Just like that, temperature can also affect our sleep.
The best temperature for having a good sleep is around 65 degrees Fahrenheit or 18.3 degrees Celsius. This can vary by a few degrees from person to person. There are many ways you can achieve this optimum range. The easiest way to do so is by adjusting your air conditioner or heater. You could also try getting into a comfortable pair of pyjamas that can keep you cozy. Making sure that your room is getting proper ventilation can also help a great deal.
2. Getting your bed ready
To get your bed ready for sleep you must check a few things.
Start with the mattress; it can be stiff or soft, depending on your choice as well as how your back feels. Next, you need to check on your pillows and how many of them you need. Do not stack them up too high, otherwise you are likely to wake up with a sore neck, that is if you can fall asleep in the first place. Finally, get yourself a blanket that will keep you comfortable and cozy. A heavy blanket for sleep can help you with all that and more. It also stimulates a deep pressure therapy on your body that helps you fall asleep quicker.
3. Turning on the lights
While ‘lights out before going to bed’ is something we have all heard and are used to, keeping the lights on can also help. But the lights in question here are not your ordinary bright lights.
For creating the perfect sleeping environment, you can use dim lights. Red and pink colored dim lights can help stimulate a sense of calmness. This in turn can help you relax and fall asleep faster. But this may not work on everyone. For some of you, pitch darkness will seem like a more comforting option. So you can try both these options to see which one suits you better.
4. Setting up your aroma diffuser
If you are interested in a more natural yet perfect sleep environment, you should try using essential oils. Essential oils have a lot of benefits. But the benefits we are interested in is their ability to reduce stress and help us fall asleep quicker.
Aroma diffusers are used to disperse essential oils into the air and create a serene environment. The aroma has the potential to soothe our minds and ease all our stress. A relaxing feeling is thus achieved through this aroma therapy. As a result of this, our brain stops overheating and we are able to find peace within ourselves. This in turn makes for a comfortable sleeping environment. Lavender is by far one of the most popular essential oils used in this case. It is known for its ability to reduce different problems including insomnia and anxiety. However, there are certain side-effects to it that you should be aware of. Besides, make sure you do not overdose on essential oils. Otherwise you might end up experiencing nausea or vomiting.
5. Cancelling out the noise
Noisy environments are the worst! Not only can they enrage you and make you anxious, but they can also distort your entire sleep routine. There is no way on earth you can fall asleep in a noisy environment, which is why you must do your best to cancel out the noise.There are many ways to keep unwanted sounds at bay. You can start by keeping your doors and windows shut, but that will not work if the weather is warm and you do not have sufficient ventilation in your room. You can also try using noise cancelling earbuds that are specifically designed to be worn during sleep. They help you relax by playing a soothing tune that cancels out the noise and keeps you free from all the anxiety. Regular earplugs can also be an option to spare you from this disturbance.
