Eye-Opening Techniques for Getting a Good Night’s Sleep
by: Cheryl Conklin
Wellnesscentral.info | cheryl.conklin@wellnesscentral.info
In order for our bodies and brains to function, we need sleep. According to the National Institute of Neurological Disorders and Stroke (NINDS), sleep (and the lack thereof) “affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance.” Mentally, a lack of sleep is associated with poor concentration, depression, stress and anxiety. On the physical side, too, little sleep can contribute to high blood pressure, cardiovascular disease, diabetes and obesity. Simply put, if we don’t sleep well, we don’t function well.
So how do you get that elusive “good night’s sleep” in order to boost your mental and physical well-being? While the recipe for a good night’s sleep varies from person to person, there are a few dreamy techniques anyone can benefit from.
Examine your Bedroom
If you want to sleep well, start by making your bedroom a stress-free sanctuary. Think of your bedroom as a cave – dark, peaceful, and quiet. Your bedroom needs to be reserved for sleeping rather than work, TV viewing, and social media scrolling. When it comes to bedroom design, try living by the motto “less is more.”
Ever felt overwhelmed looking at a dresser covered in a pile of clothing? You’re not alone! Clutter is a proven source of stress and anxiety. Fortunately, there’s an easy fix: Declutter and organize everything in your bedroom. Once your room is clean, try to do small chores each day to keep on top of the mess – fold clothing right away, do laundry weekly and wipe down dusty surfaces. You’ll be amazed by the relaxation a clean space can provide. You might also find your mornings are less stressful as well!
Fix Lighting
Bright lighting can make you feel more alert and awake. Unfortunately, bright lights can be detrimental if you’re trying to get to sleep. Bright lighting can disrupt the body’s circadian rhythms as well as melatonin production, a sleep hormone produced during evening hours. Simple solutions include turning off all lights, closing your bedroom door and wearing a sleep mask. Unfortunately, these techniques alone might not be adequate for everyone. If you are particularly sensitive to light, consider investing in blackout curtains. These curtains help block any residual light from entering your room – car headlights, street lights and moon glow will all be eliminated.
Control Noise
Since blackout curtains are typically constructed from heavy fabric, they serve a dual function of blocking both light and noise. Add a second set of blackout curtains in front of your door for added noise reduction. Add a door sweep and weather stripping to the bedroom door – a lot of sound enters through the cracks not the door itself. Consider purchasing a white noise machine. White noise is the simplest solution to blocking out noise in your bedroom. You can also consider foam earbuds to block indoor and outdoor noise. If you prefer some noise, consider playing soft, relaxing music at a low volume. There are many sleep playlists available online at iTunes or Spotify. Experiment with a few playlists until you find the right one for you.
Heat Moderately
When setting your bedroom thermostat or controlling your bedroom’s heating zone, remember that less heat is better. Sleep specialists say that your bedroom should be kept slightly cool between 60 and 67 degrees Fahrenheit. In winter, take a heated bag or water bottle (or wear socks) to bed with you to stay cozy rather than hot. In summer, use a fan or air conditioner to keep the temperature in the room comfortable. Cooling machines also have the added bonus of providing calming white noise.
So, there you have it. If you want a great night’s sleep, keep your bedroom clean, limit lighting, control noise and keep the air cool. You’ll be surprised by what a great night’s sleep can do for your well-being.
