Did you know that sleep is of more essence than food? We need both to survive. But, you can live longer on food deprivation compared to sleep deprivation. A week of food deprivation will leave you thinner and hungrier. A week of sleep deprivation will cause severe cognitive deficiencies or damage. We occasionally have trouble sleeping. We turn and toss in bed, trying to lure sleep. If ignored, the turning and tossing can quickly turn into severe sleep deprivation. Before turning to a sleep aid, try to create a serene sleeping environment and practice good sleep habits to help you initiate sleep as soon as you get into bed. Let's explore how we can induce a good night's sleep.
Darkness and Sleep are Positively Correlated
Melatonin, a sleep hormone, loves darkness. When it's dark, the brain lets out melatonin. Once the sleep hormone gets into the bloodstream, our muscles gradually loosen up, drowsiness increases, and body temperatures drop to a sleep-friendly level. Exposure to light may stop melatonin production, altering our sleep-wake cycle. Therefore, it is crucial to ensure that our sleep environment is dark. Invest in heavy blackout curtains, blinds, or drapes to avoid sudden exposure to light.
They'll prevent any light from getting into your bedroom. If you have an all-white bedroom, don't be overwhelmed. There are white blackout curtains. The blackout curtains, blinds, or drapes come in different styles and colors. You can also add blackout liners to your curtains.
The space between the door and the floor can also let in light. Put a rug or a rolled-up towel if you notice any space between the door and the floor. Swap the bright overhead lights with warm softer light. If not, use a sensor or motion-activated light instead of overhead lights to prevent sudden exposure to light. Remember, even the most feeble light can alter the release of melatonin.
A bedside Water Bottle
The body retains water when you're sleeping. The brain signals the vasopressin hormone to reserve water as you sleep. But, sudden sleep disruption interferes with the water retention process. It may result in dehydration. The dehydration causes dry mouth, muscle spasms, muscle cramping, or headaches. These symptoms consequently cause sleep discomfort.
Keep drinking water within reach in case thirst snaps you out of your sleep. However, stay hydrated during the day to avoid feeling parched at night. Give thought to installing an RO water filter if you don't like how the water in your home tastes. The water supplied into your home may contain chlorine, hydrogen sulfide, or zinc. These chemicals cause an awful metallic flavor. The water filter removes the metallic taste by filtering the chemicals.
Maintain a Quiet Room
A quiet room helps us sleep better. If you've been struggling to sleep due to noisy neighbors or traffic, it's time to soundproof your bedroom. Adding a thicker carpet or rug can help maintain a quiet room. You can also seal the bedroom door to prevent background noises from getting into your bedroom. Soundproofing foam can also help you keep a silent room.
Do you have any bedtime routines? Bedtime routines help our bodies and brain relax right before bedtime. Think of listening to white noise as part of your bedtime routine. Listening to white or pink noise lowers anxiety and helps you stay asleep. White noise is a thrilling addition to your bedroom if you reside in a noisy neighborhood. Place the white noise close to your bed. If you prefer intense but low tones, go for pink noise machines. Pink noise induces stable sleep.
Cozy Up the Bedroom
A good sleep routine plus a cozy environment will improve your sleep drive. Start by switching to warm or cool tones for the wall, floor, bed, and beddings. Cool tones lower blood pressure and heart rate, making you sleep longer. Warm tones make the bedroom inviting and warm. They make you feel comfortable as you get into bed. Your choice of bedding can also affect sleep drive and comfort. A set of warm cotton sheets and a duvet make the bed comfortable and warm. If your bed feels cramped, pick a bigger bed and mattress size. Maintain a clutter-free bedroom.
Quality sleep is essential for our well-being. We need more than seven hours of sleep each day to stay healthy and productive. If you've been finding it hard to initiate sleep, these tips will help you fall asleep a few minutes after you get into bed. It's okay to have occasional sleepless nights or night wakes. But if the sleepless nights persist, consult a doctor. You may have an underlying condition causing the sleepless nights.
About The Author:
Summer Wilde is a young interior designer with a specialization in space planning. She works with a local remodeling company in Sacramento. However, she isn’t just passionate about helping families live in their dream houses only by the means of her job. She also likes to guide others through this journey by sharing her tips and suggestions via guest posting on blogs from time to time.