How to Turn Your Bedroom into a Sleep Cave
If you’re having a difficult time falling asleep, the design of your bedroom is important to consider. Here are just a few things your bedroom needs for a good night’s sleep:
Light can inhibit the secretion of melatonin. The hiromone that is your body’s natural sleep drug, and you can still detect even a small amount of light ( such as from your alarm clock) through closed eyelids. Clocks with red numbers are less disruptive than ones with white or blue digits. Make sure you turn it to face away from you.
Turn on a Fan
Research highlights the benefits of pink noise blended sounds with a consistent frequency 75% of study participants reported more restful sleep or nap with pink noise than with silence. You can create this sound at home with fans, apps or gadgets that produce steady uninterrupted sound like falling rain or blowing wind.
Get a Whiff of Lavender
The scent has long been known to have sedative properties, decreasing heart rate and blood pressure. In fact, a Western University study found that women who sniffed lavender oil before bed experienced on average 22% more restorative slow wave sleep.
Claim your own Blanket
Using one blanket for two people is not conductive to good sleep. Since it can amplify movement and body heat. Instead try using separate sheets.
Make Your Bed
People who make their bed every morning are more likely to sleep 19% better according to a poll by the 2014 National Sleep Study.
Find a Temperature that makes you want to hibernate
The cold makes us drowsy, and a cooler body temperature helps us drift off faster. Sleep experts suggest setting the thermostat between 65 and 72 degrees… And yes even in the Winter.
You need the right environment to get a good night’s sleep and that means a bedroom that’s pleasant, inviting and relaxing is important.