We’ve all been told that we need a good sleep to feel rested in the morning, but we’re not really taught the best ways to go about getting high quality sleep. A lot of us have cluttered, uncomfortable sleeping spaces that don’t support a good night’s rest – and we don’t even know it!
Since most of us haven’t been sleeping in the ideal conditions, it’s a good idea to figure out quickly what’s not working for us. Today we’re going to let you know about the most effective and simplest ways you can turn your sleeping space into a haven, so you can fall into a deep sleep quickly every night.
Get a comfortable mattress
This tip can’t be understated, for many people have been sleeping on an unsuitable mattress for most of their lives and this causes a huge number of difficulties with sleep.
Not only is an uncomfortable mattress going to make it hard for you to slip into a deep sleep, but you’ll spend a lot of the night tossing and turning. This makes it impossible to feel rested when you wake up in the morning.
Furthermore, what constitutes comfortable for one person may not be for the next. It’s a good idea to get a mattress perfect for your home or holiday, so you can figure out the most appropriate bed to send you into dreamland.
You may be aware that alcohol has a tendency to make people comatose. Perhaps you, or someone you know, has even used alcohol to help themselves get to sleep.
Sure enough, alcohol can help you fall asleep – but it’s certainly no help in getting you into a deep sleep.
This might sound strange because a person can be hard to wake up when they’re drunk, but rest assured, they are not experiencing healthy REM sleep.
Drunk people can sleep like a rock for hours and wake up feeling unrested because alcohol prevents the body from slipping into deep sleep.
Turn off the lights
Yes, turn of all the lights.Your skin, the largest organ on your body, is made in a way that allows it to detect light. During the waking hours, our skin tells our brain that the sun’s out, so it doesn’t produce melatonin – the hormone that helps send us to sleep.
However, at night time, our skin is supposed to stop detecting melatonin. Unfortunately, since most of us have some sort of light source in our room, we’re not producing enough melatonin. Turn off all the lights before you go to bed, even your smartphone.
There’s more to being comfy than just having a nice mattress. Make sure you get soft covers and blankets that are snug and pillows that are fluffy. Making sure you’re comfortable before you go to sleep is the best way to make sure that you fall into a deep sleep quickly.
Have some sleepy time tea
There are lots of herbal teas that can help you drift off to sleep. The most commonly available tea that’s actually marketed for helping people sleep contains chamomile.
But you can also find teas that include damiana, valerian root (be careful of the smell!), mugwort, and many other things.
It’s also not a bad idea to drink some warm milk before bed. Warm milk contains a lot of tryptophan, another relaxing compound.
It’s important to make sure that you get a lot of exercise during the day. Otherwise, you won’t be tired when you go to bed. Think about it – bedtime is the resting period for your brain and your body, so if you don’t use them during the day, they’re not going to need the rest!
Avoid caffeine in the evening
I know a lot of people who lie awake in the evening wondering why they can’t sleep. Usually in these moments, I fall asleep thinking about how some people are able to drink so much coffee all day. Some people who are sensitive to coffee should avoid drinking it at least six hours before bed, or they may face the residual stimulation that will prevent them from falling asleep.
Don’t eat before bed
This old wives tale is true, but it’s not because it’s super unhealthy for you – it can just make it difficult to fall into a deep sleep. If you’re digesting a lot of food, then your body is going to spend energy and effort digesting that food instead of repairing itself like it should be.
If you are going to eat food before bed, make sure you don’t eat anything that’s high in sugar and refined carbohydrates. These foods will cause a blood sugar spike and amp you up.
Regardless of whether or not you believe in ancient practices, feng shui has repeatedly been proven to be beneficial.
The colours of the spectrum are just visible rays of electromagnetic radiation, which can affect the body, and the arrangements of furniture in your room create certain geometric patterns which are more appropriate than others for sleeping.
Look into it – it’s much too deep to get into here.
Keep the thermostat up (or down)
Different temperatures can have an effect on how we sleep. The best temperature for sleeping is between 60 and 65 degrees Fahrenheit.
Anything much fewer or much higher can be a detriment, but low temperatures can be combated with nice blankets. I personally sleep best in a freezing room with a thick blanket.
Manage the noise
If you live in a loud environment, like a city near a busy street, you might want to consider investing in a white noise machine.
This will help you drown out the background noise while allowing you to focus your hearing on something consistent and relaxing. You can also find videos and sound clips online that are made specifically for helping people fall into a deep sleep.