A great night’s rest is essential to ensure that you function optimally from the moment that you get up in the morning – and some simple changes to your routine can ensure that you enjoy a great night’s rest. We have six hints and tips to ensure that you make the most of your night’s rest.
Make your bed and De-Clutter your Room
A disorganized and cluttered room leads to stress which can impact your sleep. Tidy up. Put dirty laundry in the laundry basket – and make sure that your bed is made up in the morning. Sleep experts confirm that both of these simple actions can lead to a better night’s sleep.
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Avoid Blue Light Emitting Technology
Our bodies take some time to enter into a deep sleep, according to Dr. Gamaldo this is a process that can take up to four hours. The blue light that is emitted by devices such as smartphones, computers, LED lightbulbs and TVs can disrupt this natural process. That light can disrupt the body’s production of melatonin. Unplug these devices at least an hour before bed. Move TVs and other blue light technology to another room.
Be Pet Smart
Professionals emphasizes that our sleeping partners can influence the quality of our sleep. Pets can disrupt our sleep patterns – and their body heat influences our internal body temperature leading to discomfort. It’s a good idea to keep pets off the bed – the ideal solution is to make them comfortable with the idea of sleeping in another room.
Temperature is Important
During our sleeping hours, our body temperature drops – according to Dr. Salas, most people enjoy a quality night’s rest when their bodies are between 65 and 69 degrees. Turn down the thermostat to match these ideal temperatures before settling in for the night.
Fit Quality Window Shades
Shades that darken the room or even blackout shades help to control the light that enters the room (think of hotel shades) a darker room helps to promote a restful night’s sleep. This is especially important if you do night shifts – here are some good tips.
The Advantages of Soft Lighting
If you find that you need to get up during the course of the night a night light or flashlight should be su8ffiecient for your needs. Switching on bright lights resets your body and mind – and can hinder your ability to quickly fall asleep again.