1. Find The Right Temperature
One of the first things you need to do is figure out what the right temperature is for your sleep. While it may seem good to feel cozy and warm, it could be counterproductive to your sleep efforts. If you are constantly overheating at night, it’s time to start taking off some blankets or lowering the thermostat. You want to keep your bedroom cool for improved sleep.
While it’s certainly going to differ based on the individual, the majority of people will want to keep their bedroom temperature around 63 degrees Fahrenheit. This is generally going to be a good temperature to keep in your bedroom for optimal sleep because it can help your body stay cool throughout the night.
2. Make It Dark
You want to remove lights from your room. Try to avoid having anything that is giving off too much light at night. Exposure to light is an easy way to lower your melatonin levels. Melatonin needs to be produced by your body as it’s your sleep hormone. You want to avoid any light from creeping in. For some, this means investing in blackout curtains or blinds. You could consider sleeping with a sleep mask if you have others in your room that need light while you are sleeping. If you do get up at night to go to the bathroom, try to avoid using the light as it could disrupt your melatonin production and keep you from getting quality sleep.
3. Block Out Noise
You need to try to keep your bedroom as quiet as possible. When you have too many external stimuli, you’ll find that it can get increasingly difficult to fall asleep. It could also disrupt your sleep by waking you up constantly. If you live in a busy neighborhood, that might mean you have to wear some earplugs. Another good solution would be to drown out the external noise with white noise playing on a speaker in your bedroom. Having more predictable noise can help avoid the sudden noises disrupting your sleep.
4. Upgrade Your Bed
If you are sleeping on an uncomfortable mattress, it’s time to upgrade it. A mattress is something that directly impacts the quality of your sleep. It’s also something you spend a large part of your life using. Because of this, you should be willing and able to spend money on it. You need to find a mattress that best suits your sleeping style. These OMF reviews will help you to make the right decision. If you have lumpy or uncomfortable pillows, you’ll want to swap them out for new ones. If your sheets are scratchy, change them for more comfortable ones. The better you can enhance the comfort of your bed, the better your sleep will be.
5. Learn Techniques To Go Back To Sleep
If you are someone that routinely wakes up in the middle of the night, it might be time to learn some techniques that can help you fall back to sleep. Some of the best tips include:
– Avoid looking at any mobile devices
– Practice deep breathing
– Read a physical book
– Listen to an audiobook
– Turn on relaxing music
– Listen to white noise