Sleeping well improves patience, concentration, mood… so you can be at your very best in all aspects of your life. Here are five tips to reach deep, restorative sleep.
1. A fresh and dark bedroom
Without getting too technical, sleeping in a room that is either too cold or too warm may negatively affect the quality of your sleep. According to specialists, a bedroom should be kept at a temperature between 16 and 18 degrees, and as dark as possible. Light instructs our brain to stay awake. Any quantity of light in the bedroom could prevent you from reaching deep and restful sleep.
2. Relaxing for an hour before going to sleep
Relaxation does not necessarily mean meditation (although that could help!), but also choosing a quiet activity, like reading, sudoku, cross word puzzles, or coloring. Also, avoid screens, television, cell phone or computer… We know their sharp “blue light’’ keeps our brain alert… the very opposite of our basic goal here, right?
3. Keeping a regular sleep schedule
Falling asleep and waking at regular hours everyday sets your internal clock. Your body will start feeling drowsy around chosen bedtime. I know, this is harder to achieve on weekend, when we prefer staying up late and sleeping in. But if you are having a hard time finding sleep, this could be a solution for you.
4. Choose a soothing wall color
Colors generate emotions. For instance, blue and green inspire a calm state of mind. Consequently, they are appropriate for a bedroom. On the contrary, red and orange stimulate and energize, not the best options for a sleep-inducing environment.
5. Getting the perfect mattress
Your mattress no longer meets your need? It became too old, too small, too soft – or not enough? This situation may rapidly devolve in sleepless nights. Getting a mattress that is perfectly adapted to your sleeping habits is a must.
Sleeping with someone – especially a restless sleeper – may also disrupt your rest. Fortunately, some mattresses are now constructed to prevent your significant other from sharing their agitated night with you. Also, squirming, noisy pets warming the beds are not the ideal bedfellows.
There you go! These few tips certainly should help you get better sleep and start each day with your batteries properly recharged!