If you are thinking about trying to help improve the quality of your sleep, one of the easiest places to start is by making changes to your bedroom conditions. Make these three simple changes to help you sleep better tonight.
3 Steps To Sleep Better Tonight
Evaluate lighting conditions
Artificial and natural light sources can disrupt the normal sleep patterns programmed by our hormones. Even low light levels can pass through closed eyelids into the hypothalamus, the part of the brain that controls sleep. The result is an interruption in your brain’s release of melatonin. By limiting the amount of light we expose ourselves to before bed and in our rooms, we can control the adverse effects on our sleep.
Determine all sources of artificial light in your bedroom and remove those that are unnecessary, dim those that have the option and cover power lights.
Block out noise for better sleep
Even if you don’t realize that sound is disrupting you, noise from neighbours, traffic, construction, pets and birds can prevent you from falling asleep, and interrupt sleep once it’s established. Fans, white noise machines and even apps can drown out disruptive sounds.
Try experimenting with different sounds and volumes to find something you like most. Ear plugs are also an option if you find them comfortable.
Turn down the temperature
Cooler temperatures are more conducive to sleep; however, the exact room temperature for sleeping varies from one individual to the next. The drop in body temperature signals the body to produce melatonin, the hormone responsible for inducing sleep.
For individuals that live in apartments or condos, changes to the thermostat may be difficult to achieve. Incorporating a fan, switching to lighter bedding and sleepwear or opening windows may be required. Opening windows on a regular basis is also a good way to reduce the buildup of indoor air pollution[magicactionbox id=”8708″]