Sleep, that elusive beauty most of us chase and a few of us catch. But did you know that a considerable chunk of what influences your sleep doesn’t necessarily come from within, but from around you? Yup, I’m talking about your bedroom environment. Think about it – just as a well-tuned machine like a car or an industrial tool needs the right conditions to function at its best, our bodies also require a conducive environment to achieve deep, restorative sleep. Over the years of being an industrial mechanic, I’ve realized that both machines and humans need some maintenance to function optimally. And if you are struggling to catch those Z’s, this might be the tune-up you need.
Before we dive deep into these bedroom hacks, let’s discuss something rather interesting. It’s a fact that a proper sleep cycle can effectively help in regulating blood sugar levels. Many of us, unfortunately, are unaware of the direct relationship between our sleep patterns and our glucose levels. While we’re on the topic, I recently stumbled upon a glucotrust review which goes into great detail about a supplement designed to manage glucose levels, particularly during the night. If you’re someone facing issues with your blood sugar levels, it’s worth a read.
Now, let’s jump into the hacks.
1. The Art of Lighting
The exposure to blue light, particularly during the evening, can be disruptive to your sleep. Opt for warmer, yellow lights in the bedroom and consider using dimmers. Avoid screen time at least an hour before bed. If this sounds impossible for you, at least switch your devices to ‘night mode’, which reduces blue light emission.
2. Sound Matters
This might sound counterintuitive, but the right kind of noise can induce sleep. White noise machines or apps can work wonders in masking disruptive sounds. If this doesn’t sound like your thing, how about the gentle, rhythmic beats of soft music? It’s scientifically proven, and if you don’t believe me, check out this intriguing piece on how the cosmos was viewed by ancient societies and its impact today. The rhythmic patterns of the cosmos, similar to some musical rhythms, have often been linked with inducing a relaxed state.
3. Right Temperature = Right Sleep
Ever noticed how it’s easier to sleep during cooler temperatures? That’s because our body’s internal temperature decreases when it’s time to sleep. Keeping your bedroom around 65°F (18°C) is ideal. If this feels a tad chilly, throw in some blankets or a warmer comforter. Also, did you know that there are ways to reduce your electric bills while maintaining the ideal bedroom temperature? Yup, efficiency doesn’t always mean compromise.
4. Declutter the Space
A cluttered space often leads to a cluttered mind. Keep your bedroom neat, organized, and free of unnecessary items. This doesn’t mean your room should be devoid of personality. Personal touches and decor that resonate with you can add warmth and a sense of calm.
5. Choose Beddings Wisely
Your mattress, pillows, and sheets play a crucial role. Opt for a comfortable mattress, preferably one that aligns with your sleeping position. As for sheets, natural, breathable fabrics like cotton can help in regulating body temperature.
In conclusion, setting up a conducive sleep environment isn’t rocket science. A few tweaks here and there, some mindful choices, and you’re on your way to the Land of Nod. If I, a working-class guy, can take out the time to prioritize my sleep (after all, those tools aren’t going to fix themselves), so can you.
The Power of Aroma
Scents have an uncanny ability to transport us to different places and times in our memories. But did you know they also play a significant role in creating a sleep-inducing bedroom environment? Lavender, in particular, has been found to decrease heart rate and blood pressure, prepping your body for sleep. Consider using essential oil diffusers with calming scents like lavender, chamomile, or even vanilla. These not only make your room smell heavenly but also have the added bonus of promoting relaxation and sleep.
Importance of a Digital Detox
In an age ruled by technology, it’s challenging to break free from the digital chains that bind us. Smartphones, tablets, laptops – all keep our brains engaged and prevent it from relaxing. While we touched upon the blue light emission from screens earlier, it’s vital to underline the importance of a complete digital detox before bedtime. Consider dedicating the last 30 minutes to an hour before sleep to calming, non-digital activities. Reading a physical book, meditating, or even indulging in some deep breathing exercises can prepare your mind for a restful night.
The Green Effect
There’s something inherently calming about nature, isn’t there? Bringing a touch of greenery into your bedroom can not only uplift the aesthetics but also prove beneficial for your sleep. Plants like the Snake Plant, Spider Plant, or Lavender can improve air quality, leading to a more restful sleep. These plants are known to release oxygen during the night, unlike most plants that release carbon dioxide. As an added bonus, they’re also pretty low-maintenance. So, even if you don’t have a green thumb, these hardy plants can thrive with minimal care, providing both beauty and better sleep.