Good sleep hygiene helps you fall asleep more easily, stay asleep longer, and wake up feeling refreshed, but many people find that it’s difficult to establish good sleep habits in the first place. If you’re one of these people, it might be time to evaluate your sleep hygiene. By improving your bedtime habits and making adjustments to the environment around you, you can make your nights better and more restful than ever before.
Sleep in a Dark Room
One of the best ways to improve your sleep hygiene is to make sure you’re sleeping in a dark room. A dark room will help your body produce melatonin, which is a hormone that makes you feel sleepy. This means turning off all electronics and making sure no light is coming into your room from the outside. You might also want to consider investing in blackout curtains to keep your room as dark as possible.
Turn Off Electronics
Another way to improve your sleep hygiene is to turn off all electronics at least 30 minutes before bed. This includes your TV, laptop, smartphone, and any other screens that emit blue light. Blue light suppresses melatonin production, which makes it harder to fall asleep. If you can’t completely power down before bed, try using dimming apps or wearing blue-light-blocking glasses.
Invest in a Quality Bed
A comfortable, supportive bed is one of the most important investments you can make for your sleep health. Not only will products like Australian-made beds help you sleep better, but they will also reduce back pain and improve your overall health. Look for a bed that is comfortable for you and provides the support you need. Your mattress needs may vary depending on how you tend to sleep. Do some research into which kind will suit your needs the best before making a final decision.
Try White Noise
White noise can be incredibly helpful for people who have trouble sleeping. It can help block out external noise, like traffic or construction, and it can also help calm the mind so your body can drift off to sleep more easily. Listen to white noise by buying a white noise machine, downloading an app on your phone, running a fan, or even using a playlist on your computer.
Taking supplements can help you get to sleep faster and enjoy more quality rest. Melatonin is a popular supplement for sleep. It is a hormone that helps regulate your body’s natural sleep-wake cycle. If you are having trouble sleeping, talk to your doctor about whether melatonin supplements are an effective treatment for you.
If you’re having trouble sleeping or staying asleep, now’s the time to improve your sleep hygiene. Keep these five ideas in mind as you get ready for bed, and you may notice a considerable difference.