In the last decade, the US has seen a wave of health fads and the growth in popularity of many healthy eating and lifestyle trends which has been fueled by a growing awareness on the importance of healthy living. This includes how much sleep is required to maintain a healthy lifestyle.
Ensuring you get quality sleep each night could help improve your mental health, physical health, safety and quality of life in general. It could also help to reduce your risk of memory loss, diabetes and heart disease as well as improve your immune system, reduce stress, improve mood and help you get along better with people. After all, how many of us are cranky if we don’t get a good night’s sleep?
Several studies suggest 8 hours of sleep per night as the standard. However, a lot of things will contribute to making sure that your sleep time is about quality as well as quantity!
Below are some tips to help you create the best sleeping environment in your bedroom to ensure you maximize the suggested 8 hours of sleep and are well-rested the following morning:
Choose the Right Bed
The right bed can make a whole lot of difference in how you sleep, it should provide enough comfort to keep you well-rested but should be the right type for you so that you do not wake up with aches and pains. There are many different kinds of beds that you can pick from various stores. However, there is a lot for you to consider before choosing what is right for you. For example, you’ll need to think about the size of the room and the preference of your partner, if you will be sharing your bed.
It’s always best to go to a store to find the right bed for you, or alternatively use a mattress store that will allow you to try it at home for 30 days to make sure you have the right match. A solid well-made bed is important but a high price does not always translate to quality – there are lots of cheap and discounted beds and mattresses that are available online that still offer the quality you seek. Eleanor Richmond from Bed SoS,the bed and mattress specialist, said “With so many different choices and conflicting advice about buying a bed it is easy to find yourself becoming confused. We recommend trying a selection of beds before making a decision. If you want to save money, search for your preferred beds online regularly as most products will be in bed sales events or special offer. Key times of the year are January sales and Black Friday sales”.
Clean Out All the Clutter
Decluttering will benefit you both physically and psychologically. Cleaning out the clutter in your bedroom could help to improve your concentration level, lower stress, boost your mood, improve your creativity and help you get quality sleep. Take out all potential distractions from your room, so that your mind is conditioned to view it as a room for relaxing and not for anything else.
Ditch all the Electronics
Using electronics at night is very common, with many of us habitually using our smartphone, tablet or laptop in bed. Some of us even do a double screening while watching television at the same time! However, this could be seriously affecting your quality of sleep. All these devices emit an artificial blue light, which makes it more difficult for you to fall asleep. They could also delay the circadian rhythm and suppress the sleep-inducing hormone melatonin. Try to ditch all electronics at least thirty minutes to an hour before bedtime if you want to have a night of quality sleep. To make this more effective, keep all electronic devices as far away from you as possible when starting your bedtime routine.
Keep Your Room Quiet
A noisy environment could be another reason why you aren’t getting enough quality sleep. How to avoid this depends on where the noise is coming from. You could try sleeping with a sound machine which provides soothing and mellow sounds to help you sleep to block out distracting noises. You could also work with a timer on your music app if you prefer to sleep with music on, as it will help ensure you don’t wake up later from the noise.
Most sleep scientists believe that a slightly cool room contributes to good sleep, providing your body with the environment it needs for rest and regeneration. A colder room is thought to help you fall asleep in less time and achieve a deeper sleep so you wake up feeling more refreshed. Creating the best sleeping environment with these simple tips will help you to improve the quality of your sleep over time.
This article originally appeared on our sister site Yours