Tips to create the perfect sleep environment.
There is a growing awareness of the importance of getting quality sleep every night. More people are beginning to realise the benefits of practicing sleep hygiene, and how it can positively impact their daily lives.
Set the mood with perfect temperature and lighting
How to create a good sleep environment .
Sleep in darkness.
Make the sleeping area very dark if possible:
Use room-darkening shades or heavy, lined curtains.
Block any light entering the room.
Keep a clear path to bathroom.
Block or remove sources of white or blue light (any clock or watch with a white- or blue-lit dial, computer, cell phone, television). Blue light exposure affects you quality of sleep. Research shows that blue light exposure keeps you awake by increasing alertness, shifting your circadian rhythm, and suppressing the sleep-promoting hormone melatonin.
Or wear an eye mask during sleep.
Reduce noise: wear earplugs; silence cell phone calls and nonessential alerts. Light sleepers may prefer an app that offers a variety of nature-like noises such as crashing waves or light rainfall. Or, a simple bedroom fan could do the trick for someone uncomfortable in pure silence.
Keep temperatures cool.
Avoid watching TV, reading, or working in the sleeping area.
Invest in a good quality mattress.
Have your mattresses regularly sanitised with a SafeSnooze Treatment.
What other steps can you take to get good quality sleep?
Keep light levels low for 1-2 hours before bedtime.
Take a warm bath of showed.
Use some essential oils . Smell influences how we feel by associating scents with emotions and memory. Essential oils for sleep can help you unwind and relax. Lavender and vanilla are the most popular oils and can be added to diffuser or vaporiser.
Drink something to help you relax. A cup of relaxing bedtime tea such as chamomile will do just the trick.
Avoid these before bedtime:
Heavy, spicy meals, 2-3 hours before
Alcohol, 2-3 hours before (alcohol promotes sleep onset but causes early awakening and sleep disturbances)
Caffeine, several hours before (depending on your sensitivity). Research shows that consuming caffeine even 6 hours before bed can disrupt your sleep. If you rely on a daily afternoon pick-me-up, chances are your caffeine-infused stimulant could be affecting your sleep quality and duration
Nicotine, several hours before
Exercise: Regular exercise will improve sleep, but if you have trouble falling asleep, try finishing exercise at least three hours before bedtime.
Create a night time routine. Most activities that many of us do in the evening—such as watching TV or using our phones—can be overstimulating. By staying consistent with a calming bedtime ritual, your body will recognise that it’s time for sleep, and screen time may not be as tempting. Your night time routine can be as simple as brushing your teeth, washing your face, flossing and maybe even enjoying a decaffeinated bedtime tea. The options are endless, and how you begin to wind down is ultimately up to you. Dim the lights, unwind, and relax.
Resist snoozing the alarm. You actually wake up more tired after snoozing your alarm, especially if hitting the snooze button multiple times is part of your routine. You can’t reach the restorative level of sleep between alarms, ultimately confusing your brain and throwing off the natural wake up process. If you sleep for seven to nine hours per night, your body shouldn’t need the extra sleep and could even begin waking up on its own before your first alarm goes off. Try gradually reducing the number of times you allow yourself to snooze the alarm clock until you are waking up after just the first.
Relaxation Techniques if you can’t fall asleep.
Normally, it takes about 15 to 25 minutes to fall asleep, but if you battle to fall asleep, learn some of these relaxation techniques to help you drift off to neverland a bit faster.
Relaxation breathing – by concentrating on your breathing, the rest of your body can relax itself.
Imagery – the goal is to visualise yourself in a peaceful setting. This may give you a sense of calmness.
Meditation – focus on something such as a sound, visualisation, or the breath to increase awareness of the present moment, reduce stress and promote relaxation.
By putting some of these tips in place, you will contribute to your overall quality of sleep.
Sleep better, breathe better, live better. SafeSnooze
E: hello@safesnooze.com.au
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