Over half of Americans don’t get the amount of sleep that they need each night. It might seem like a small thing to miss out on, but lack of sleep can cause major risks to both personal and public health.
Lack of sleep leads to accidents behind the wheel, at work, and while operating machinery. Additionally, getting less than the recommended 7-9 hours of sleep per night greatly increases your risk of chronic diseases like hypertension, diabetes, depression, and obesity.
One of the biggest things you can do to improve your nightly rest is to change your bedroom. Turn it into a haven of sleep. Try incorporating these changes into your sleeping space tonight and see if you can spot the differences in the quality of your sleep… and the quality of your life!
Get a White Noise Machine
White noise blocks out distractions that will disturb your sleep. Additionally, white noise can work as a signal to your brain that it’s time to relax and sleep. If you make it part of your sleep routine, it can become a powerful tool.
Keep Electronics Out of Your Room
We know that this is hard to do. For many of us, our lives revolve around our phones. Staying away from any technology whatsoever can prompt separation anxiety. However, if you’re tightly tied to your phone, it can be a major distraction to your sleep. Alerts coming in at all hours of the day can slip into our sleep. If your habit is to check your phone or scroll through Pinterest before bedtime, it can hurt your sleep. Blue light emitted by phones, tablets, computers, and televisions signal our brain to wake up, and can completely derail our circadian rhythms.
Maintain a Cool Temperature
Everyone has a different ideal sleeping temperature, so feel free to experiment with different levels in your room. However, research has found that for most people, the ideal temperature is about 65 degrees Fahrenheit. Our bodies like to sleep in cool temperatures because it assists our body’s natural dip in temperature while sleeping. If your room is overly heated by the sun during the day, consider taking steps (like blackout curtains) to block out the heat from outside so that by evening, your room is ready for sleep.
Properly Control Your Lighting
A hearty dose of sunlight in the early hours of the day can help set our circadian rhythms correctly. However, before you sleep, you want to make sure that you have a completely dark room. For those of us living in cities, or with a window that opens onto a busy street or a street lamp, total darkness is hard to achieve. The solution? Get the proper shades and/or blinds on your window. Proper shades will let in natural light in the morning to help you wake up, and block out any light interference in the night. Talk to us about proper window treatments that will help make your room a haven of sleep.
Simply by creating a sleep-friendly environment in your bedroom, you should start seeing major changes in the way that you feel every morning. Let us know if we can help you create your oasis of sleep in your bedroom by installing window shades that control the light levels in your room.