It is important to get quality sleep every night. It might sound obvious but many people are struggling at this. If you relate, your worry is logical because sleep greatly impacts your daily activities. On that account, there are reasons that lead to insomnia. It might be a disease, stress or even too much coffee. It is advisable to find out what your reason might be.
Here are 10 great tips that will help you achieve that:
1. Make a Comfortable Bed
This includes everything that makes up your bed: your mattress, pillows, bedsheets and covers. If you wake up feeling all numb or stiff, it may be a red sign to try out a new mattress or pillows. You might not notice but after 8-10 years, your mattress becomes worn out, thin and lumpy. Which definitely affects your sleep. A comfortable mattress or pillow is highly subjective, therefore research on the wide options available then settle for the one that sorts you best. It is also advisable to purchase your mattress at a store where they provide generous return policy. You might never know if you have truly found your kind of mattress until you have spent a week in bed.
Many people try to solve their insomnia by exercising regularly, relaxing before bedtime, and going to bed early. All that effort is great and essential, but equally as important in your pursuit of better sleep is your sleeping environment; your bedroom. Invest some energy in making a sleep-friendly bedroom, because it might be the cause of your insomnia.
3. Keep Your Room Dark
The human body is programmed to sleep when it’s dark. If you doze off when the lights are still on, the eyelids will still detect light therein you will be forced to wake up at some point. It is therefore essential to make your room as dark as possible. You can achieve this by turning off bright night lamps or any source of bright light. If street lamps and moonlight shines through your room, you can get heavy drapes, blackout curtains or automatic louvers; either will give you the effect you need.
4. Get Rid of Clutter
Most people take clutter very lightly yet it can be the root cause of your insomnia. When you get surrounded by many items that are unnecessary, it sends visual stimuli to your brain that your life is out of control. This simultaneously causes stress which makes you feel distracted and unable to relax. Therefore it is to your biggest benefit to declutter and most importantly maintain an organized bedroom. Just a tip: you can start decluttering your room by designating the items you are going to keep, donate or trash. After cleaning up you might consider investing in storage boxes to help maintain order. In the end, keep your bedroom as spacious as possible.
5. Keep Your Room Quiet
While you are at it, after decluttering, do away with any sleep distracting sounds. For instance, if unfortunately your room is exposed to a noise coming from the streets, you can get earplugs or heavy drapes to help buffer the noise. Another hack that will help develop a calm ambiance to your room is playing soothing music. Music is a definite stimulus to relaxation. With that said, many people have different tastes, yet this is not the time for fast tempo dancing music or hard metal rock. Whichever music you choose, pick the one that will have you in a calm and positive frame of mind. Classical music often works perfectly.
6. Get Rid of Electronics
Unlike music, visual electronics like the television, laptop or smartphone take away relaxation. Electronics actually tend to keep you awake because they are very distracting. Getting rid of them from your bedroom is better said than done considering the addiction to social media and all things online that most people suffer from. But the benefits of keeping your phone away from bedtime are priceless. It gives you an opportunity to have your own space and thoughts. You get to meditate on your life or situation without getting distracted by predigested information from your electronics.
7. Paint Your Bedroom Right
You want to own your bedroom and make it feel inviting to serve its purpose, which as per now is sleep. One way of achieving that is by painting. The color you use on your wall will play a role in setting the sleeping mood. Choose the right shade for your wall, which should give you an air of relaxation. The good news is, you can choose from a wide range. Though you might consider going with soft colors found in nature such as the serenity of Calm Ocean or soft tones of green or soft shades of brown for the best effect.
8. Use a Scent
Most people are ignorant of the importance of using fragrance in their bedroom. It plays a huge role into sending you to sleep. Sweet aroma like lavender or vanilla will always work in keeping you calm.
9. Personalize Your Bedroom
This means making your bedroom more self-appealing as much as functional. Display things that are important to you. This can be photos of loved ones or of places you love and you can also display a doll you love. You don’t want your room looking cluttered with all your memorabilia, therefore, just pick enough items that will bring good relaxing memories and help you drift off calmly.
10. Put a Sound Machine in Your Bedroom
Sound machines have helped many insomniacs from asleep. Check out the sound machine reviews online and look for the one that offers features that suit you. A sound machine can really help you to sleep and most of them are totally worth buying.
The Bottom Line
Prioritize your sleeping hours as the tips above help you achieve the right environment for your room. Sleeping has an untold number of health benefits that might be very beneficial to your productivity.
As seasons change, so does the temperature. During winter, the cold can really bite sending chills down your spine. It’s hard to battle that cold sometimes and most people obviously opt to have their heaters up and running. Well, heaters actually do an amazing job in keeping your bedroom warm but they also ensure your electricity bill is going up. The wise men said there are many ways to kill a cat, thus there are many ways to keep your bedroom warm without necessarily having to run your heater. Here are some alternatives that you can consider trying.
Flip The Ceiling Fan
Fans are used to create a cooling breeze during summer when temperatures are skyrocketing. Blades of a fan rotate in an anticlockwise fashion pushing air downwards against lower and cooler air. When this air is moving around the house the temperatures seem to change. The same concept can be applied during winter. You need to change the rotational direction of the blades from counter-clockwise to clockwise. The blades push cold air up as warm air flows down and circulate in your bedroom. However, it’s worth noting that ceiling fans don’t change the temperature of the room but they redistribute the air in the room making the room more comfortable.
Battling cold requires one to be properly armed and having warmer bedding is more of a requirement than an option. Layers of clothing make you feel warmer when walking down the streets, thus layers of thick bedding can be used to achieve the same results. Sheets made from flannel are ideal as they provide you with warmth and comfort. Besides that, ensure you have a thick duvet that will keep your body warm when you are comfortably tucked in your bed at night.
Install A Warm Carpet
It’s really annoying and depressing waking up in the morning and then you step on a very cold floor. If your bedroom floor is tiled, you really need to get a carpet. Wooden floors are also no better since wood is a bad heat insulator thus your floor will be cold. A carpet on the floor will ensure your feet retain the heat they have as a carpet is a good heat insulator. When choosing a carpet to buy you may want to consider a few tips such as size, the type of fiber, depth of the carpet. Carpet made of wool is your best pick as wool is comfy.
Time to Move Your Bed
If your bed is positioned right under the window you really need to move your bed into another position. Cold air easily transfers through a glass, and this will make your room colder. By moving your bed, you guarantee yourself a very warm night.
Are Your Windows Covered?
It’s proven that outside temperatures can transfer through the glass. This means that cold air on the outside can easily find itself in your bedroom. Hence, it’s paramount to have your bedroom insulated by having heavier curtains fixed on your windows. While at it, you can choose to have bright colored curtains and do away with the gloomy mode brought about by the cold season.
Have You Checked for Drafts?
Before the cold season kicks in you really need to ensure that the windows in your bedroom properly close. If there are gaps in your window then warm air in your bedroom will slowly slip out as the cold air slowly slips in leaving you feeling cold. A draft detector will help you check for movement of air in your window. It’s pretty easy to fix the gaps in your window or even door. A window with no gaps simply means that your bedroom will remain warm.
Time to Go Old School
There are old school methods of keeping your bedroom warm that can still cut it in this modern era. As you go sleep, put a warm water and slip it in between your sheets. Your feet will much enjoy the heat radiated from the warm water. For those who love advancement, there are heated mattresses that will efficiently help you feel warm as you tuck yourself in your bed.
Don’t Forget a Pair of Socks
When it’s all said and done, remember to put on a thick and cozy pair of socks before hopping in the bed. When your feet are warm you will definitely have a better sleep. You can also wear a warm hat to keep your head cozy and warm as you sleep. During a cold season, any trick that can gain you warmth shouldn’t be overlooked at any cost.
Have More Insulation
If your bedroom isn’t insulated up to standards then you are losing the battle on keeping your room warm. Have your room properly insulated to avoid unnecessary loss of heat when you really need it. Insulation installment is a worthy investment at the end of the day.
Let The Light In
In as much as you should keep your curtains closed to prevent heat loss, you should open them when there’s the sun. During the cold season, there are times when the sun pops out and everyone feels so rejuvenated being hit by the sun’s rays. Allow the rays to fill up your room as some warmth will be created by this process. And when the sun sets or disappears, remember to close the curtains to prevent the gained heat from disappearing. Sunlight provides some good natural warmth and makes the room brighter, something that coudl also improve your mood.
The Bottom Line
A cold season needs one to step up and know how to generate heat in their bedroom. These tips offered above provide a wide range of techniques for keeping your bedroom warm and at the same time ensuring you don’t incur any cost. The good thing about life is that there’s always an alternative and a solution to every situation. And in most cases, the alternative works just as good. It all depends on what you prefer if your preference is to save some cash try these great tips out.