You don’t need 3000 thread count sheets to get the perfect night’s sleep (although that would feel incredible). With some minor adjustments to your sleep environment you can wake up feeling refreshed and ready to go.
Here’s four simple ways to make your bedroom more sleep-friendly.
Televisions, laptops, mobile phones, tablets. Sure, they’re entertaining in bed, but they’re also enemy no.1 when it comes to getting some shut-eye. Watching tv, sending an email or checking Facebook not only intrude on time we should be spending asleep, but keep our minds abuzz. Shut down about an hour before bed so your brain can unwind and relax into a deep sleep.
1.03am. 1.57 now. CRAP 2.46! I’m never falling asleep. Clock watching induces anxiety with a capital A. And, cruelly, panicking about missing out on sleep makes falling asleep even harder. So you don’t get caught up in this viscous cycle of worry, face the clock the other way before you go to bed. If you happen to catch a glimpse of the time, relax and distract yourself by taking long deep breaths and focus on loosening your muscles from the tips of your toes up to your shoulders and neck.
Create a soothing environment by ensuring your bedroom is clean, quiet, dark and slightly cool. If you live in a high traffic area, white noise machines or sound apps can take the edge off. And whilst it’s tempting to snuggle in a warm room, the temperature should remain between 18 to 23 degrees.
Reserve your bedroom for the two S’s: sleeping and sex. By banning all other activities (reading a book, eating, using your phone) you’ll subconsciously influence your ability to fall asleep when you’re in the room.