More than ever, sleep seems like it’s harder and harder to come by. Between increased workload, the long commutes that we all face in the morning, and many other outside factors, tens of millions of people in the United States alone suffer from chronic sleep disorders. While many of those people have medical conditions that prevent sleep, there are plenty of us who simply need to make some adjustments.
If you find yourself unable to get to sleep because you’re not tired at night, have to toss and turn for hours, or anything in between, there are some ways to help. Here are five tips for ensuring a healthy quality of sleep by creating the right environment in your bedroom.
Keep Light to a Minimum
It’s normal to want some light in your bedroom. Whether it’s because you’re unashamedly afraid of the dark, or don’t want to stumble when you get up in the middle of the night to use the restroom, a nightlight sure comes in handy.
You’ll want to be careful not to add too much light to your room at night. Light from the television, your phone, or lights around your room can make it difficult to sleep soundly. Buy lights you can easily dim with a remote control, adjust the brightness on your television, and turn off any electronics not in use before you drift off to sleep.
If you’re having trouble getting quality sleep, try introducing a form of white noise to your bedroom. Sleeping in complete silence, you can hear everything around you, sometimes even your own heartbeat. That’s a recipe for disaster and will probably have you working at any and all sounds. Maybe you’ve tried adding background noise via your television, but the volume can be inconsistent and easy to distract you from your sleep.
That’s why white noise is such a helpful tool by adding consistent and soothing background noise to your slumber. You can use a fan, a white noise machine, or even play one of the many videos on YouTube that offer white noise.
If you live under a rock, or just don’t browse the depths of the internet all that much, you might not know what ASMR is. ASMR stands for Auditory Sensory Meridian Response. What exactly does that mean? In short, ASMR consists of a variety of visual and audible triggers that stimulate a specific part of your brain. The triggers provide you with a tingly sensation and lull you into a deeply relaxed state.
Which makes it absolutely perfect for creating a healthy sleep routine. Listening to ASMR has become increasingly popular over the years and more people are using it to help them fall asleep at night. If you haven’t tried it, you should. It might take some time to find the right video and ASMRtist for you, but it’s worth it once you feel those sweet tingles.
Clean Room and Bed
When it comes to getting quality sleep, comfort is key. Nobody wants to spend an entire night in a messy bed and room. Even if you don’t realize it, an unclean environment most certainly has an effect on your comfort level at night. Depression, our busy schedules, and lack of motivation keep us from tending to ourselves and our responsibility sometimes.
It’s really important to take the time to ensure your environment for sleep is tended to for your benefit, even if it means taking baby steps to create the perfect sleep oasis for yourself. Studies have shown that clutter can lead to depression, anxiety, and general stress. When everything is clean, it’s easier to put your mind and ease and allow it to turn off for a good night’s sleep.
What do a majority of healthy patterns have in common? The answer is routine. Life can sometimes throw curveballs at you, but for the most part, keeping simple routines is easier than you think. Healthy sleep hygiene usually stems from having a comforting and relaxing bedtime routine.
This can include taking a hot shower, indulging in a skincare routine, brushing your teeth, getting into comfortable pajamas, reading a book, watching your favorite show, meditating, or whatever else soothes your mind. Many have found success exercising about two hours prior to bedtime and taking a shower to help their bodies relax while also boosting mental relaxation after the adrenaline rush of a good workout.