What does it feel like to be in your bedroom? Is this room cluttered or clean? Do you feel a sense of calm and relaxation when you enter this room? Your objective is to make your bedroom a special sanctuary that will assist sleep and to ensure you have a relaxing, calming, cool environment with plenty of oxygen and air circulation.
Below are a few simple tips for improving the physical environment around your bedroom while you sleep.
1.
Ensure a noise free zone.
Noises can be distracting and disruptive to sleep.
If there are noises outside your room that you can't control, you might want to use ear plugs.
If you do not find the use of ear plugs to be comfortable, you could instead use a white noise machine or sleep music that will mask out any distracting or annoying noises.
2.
Make your room completely dark.
When you sleep in complete darkness, this increases the body's production of melatonin and sleep hormones.
You can darken your bedroom with thick curtains to block out any light.
An eye mask is also helpful.
If you need to move around or go to the bathroom, you could use a dimmer switch or soft night lights that will not interfere with you easily going back to sleep.
3.
Keep your room cool.
Our bodies fall asleep easier when our environment is slightly cool.
You can experiment and find the perfect sleeping temperature for you.
If the external temperature is either too hot or too cold, this is likely to wake you up and to disrupt your sleep cycle.
Research shows the ideal room temperature for sleep to be between 65 degrees to 70 degrees Fahrenheit.
Stay warm by using a blanket.
4.
Be comfortable.
Wear loose-fitting clothes to bed.
Clothing that is too tight or restrictive can disrupt your sleep.
5.
Move your clock.
If you have a clock in our bedroom, it is best to move the clock out of your field of vision.
And off course avoid a clock that you can hear ticking, for a digital clock that is quiet.
6.
Restrict the use of your bedroom for sleep and intimacy.
Only use your bedroom to sleep and for intimacy with your partner.
This ensures the room has the feel of a special sanctuary for you.
7.
Use organic bedding.
Not only are organic materials better for the environment, they are known to be healthier for you.
Choose natural-fill, untreated mattresses; organic, cotton bedding; and natural-material pillows.
By creating a special sanctuary in your bedroom, you will help your body and mind associate your room with sleeping.
It only takes a few adjustments, and your room will be the perfect place to fall asleep easily and quickly.
And you can learn more about getting back to the habits of natural sleep and a rejuvenating night's rest, by signing up for my free mini-course.