Do you ever feel like things that used to be simple are becoming more complicated than they need to be? Over the last few years, we’ve explored the far corners of research, technology, sleep hygiene, and Eastern philosophy to deliver ways to help you sleep better. Frankly, processing all that information can be exhausting. To coordinate with your Spring cleaning, we suggest a return to simplicity in the realm of sleep. Try a few of these simple adjustments that can make a big change in your sleep experience.
Nurture your Nest
What could be more important to your sleep than where you lay your head? Before you dig into the subtleties of Feng Shui, evaluate your sleep space. First, square away your mattress by making sure it still provides the comfort and support you need. If you can’t remember the last time you procured a mattress, it might be time to start thinking about switching your old one out for a fresh model. With the foundation set, start dialing up the comfort. Get a great pillow. Find some sheets you like. Multiply your layering options for maximum comfort in any weather.
Set the Right Temp
Give your heat-dissipating gel memory foam a break. There’s a simpler way to engineer your indoor environment – your thermostat. The ideal temperature for sleep is 60 to 67 degrees Fahrenheit, so go ahead and set it and forget it. If you and your spouse are always fighting over the temperature, it might be wise to consider memory foam or latex mattress options. But first, try combining those layers more creatively.
Limit the Light
Filed under “B” we have blackout curtains and blue light. The darker our bedrooms, the better we sleep, so if the neighbor has their motion light pointed at your window, it’s time to break out the heavy-duty window treatments. Same goes for those forced to seek slumber during the daylight hours. When it comes to blue light, we all know better than to stare at our smartphone screens in bed. If understanding how those blue light waves mess with your circadian rhythms isn’t stopping you, then getting better sleep will depend on developing some self-discipline.
Stick to a Schedule
Bedtimes aren’t a luxury reserved for little ones. Circadian rhythms are real. If you’re constantly changing your sleep schedule, your body can’t fall into the rhythm it’s naturally programmed to follow. Insomnia ensues. Even if your schedule doesn’t allow for the quantity of sleep you’d prefer to get, you can improve its quality by laying down your head at the same time each night and setting your alarm for a consistent morning wake-up call.
Clean & Declutter
Change your sheets every week. Flip or rotate your mattress with the seasons. Cut down on clutter. And keep allergen accumulation to a minimum. Lots of people corral their chaos to the confines of the bedroom because it’s the space least likely to be seen by visitors. That’s unfortunate because you should be spending a full third of your time there. Designate your bedroom a sacred space and resist the urge to compromise your comfort. Your newly refreshed body and brain will thank you.
Sleep can be simple.
Unless you’re fighting a genuine sleep disorder, your lack of sleep can likely be resolved by less-than-extraordinary means. If you’re struggling through some sleepiness, your first step should be to give some thoughtful and deliberate attention to your sleep circumstances. Resolve the simple issues first, and either you’ll be on your way to better sleep, or you’ll be better able to identify the cause of the problem. The sleep experts at A Goodnight Sleepstore wish you all the best in your pursuit of sleep!