Sleep is a basic human need, just like eating and drinking. And still,many of us believe that we can get by on less sleep with no negative effects on us.
In fact, obtaining enough quality sleep is vital for our mental and physical health. Not having good sleep is linked to conditions like heart disease,high blood pressure, kidney disease, diabetes,obesity, stroke and depression.
It is good to mention that sleep is also important for personal safety.Not enough sleep, leads to increased risk of injury, serious car crashes, and many more tragic accidents.
So,what can we do in order to have a good night sleep?
Use colors to calm your bedroom
Your bedroom should be separated from the rest of your home to maintain a different association and function. For example, the walls should be painted in a different, soothing color to reinforce the idea of rest.
For and example: light green or light blue are soothing colors.
Make your bedroom to have quiet “feeling”
If the surroundings where you live have much noise and it is very light, consider too instal dark curtains on the windows to block the light from entering the bedroom.
A dark and quiet bedroom is crucial if you want to have good night sleep.Especially to the people who work at night and have to sleep during the day.
Declutter your bedroom
You should declutter your bedroom from magazines, papers, and electronic gadgets. Clutter is usually associated with multiple function room and you will not get the feeling of ease when you enter that room.
By a comfortable bed
Be sure to purchase a high-quality, comfortable bed and pillows. it’s an investment you will not regret! Keep your bed sheets, covers, and pillows to a minimum so that you’re not constantly pushing them out of the way to get comfortable when trying to sleep. Choose a color for your bed sheets and covers that you find peaceful and calming.
Keep your bed made
It’s important to make your bed every day so that you must draw back the covers at bedtime. This ritual also helps to associate the bed with very specific functions—sleep and sex. Do not eat in bed, watch TV in bed, or do any work in bed, as these activities are each associated with being awake.
Keep pets out of your bed
Ah,this is the toughest part,to keep pets out of bed. It is difficult to do that ,but try to teach them not to sleep on your bed.
Your pets are best to be off the bed, so you can feel free to move around the bed. Since I have a pet (a dog) ,when it jumps to sleep with me – I do not get sleep at all. So now,before I go to bed, I close the door of my bedroom and both of us are in our own separate bed, and we are waking up with smile – we both had a goodnight sleep.
Keep low bedroom temperature
Have you ever noticed that you sleep better during the winter months? We actually achieve more deep, delta sleep in a cool sleeping environment.
If you are hot when you go to bed, you’ll have a very tough time sleeping. This has to do with your body temperature staying too high for sleep.
Our body temperature rises and peaks during the day and while we are awake, producing heat, in support of our daily activities.But it falls down during the evening hours, to lose heat and prepare us for sleep.
You must literally cool down in order to fall asleep. In hot summer days, you can even turn the air conditioning on, to cool down your bedroom,so you can fall asleep easily.
If you can’t sleep leave the bedroom
If you’re having trouble falling asleep, get up and leave the bedroom to watch TV or read until you’re sleepy, and then return to the bedroom. That way, you won’t associate your bed with sleeping problem.
All of these sleep-friendly adjustments to your bedroom can increase your quality sleep leading to your better mood, physical health, and mental focus.
So,pack up and go to sleep!