Sometimes, no matter how hard we try, getting the right amount of restful sleep eludes us. We understand that if you want to be productive, you’re going to want to set the mood to ensure you can get the peaceful night of sleep you’re searching for.
We’ve got a guide below that will detail the best ways to set the mood for your night of sleep. Get ready to float away to dreamland after you check out our post.
Why is Good Sleep Necessary?
While you might find you can thrive off little to no sleep for a few days, it will quickly begin to add up. As time continues, you will begin to feel more sluggish and run down until you seemingly can’t keep your eyes open enough to do things like carry on a conversation with other people around you.
Studies have been performed that show everyone should get upwards of eight hours of sleep a night to ensure they are refreshed for the next day. Another reason that getting good sleep is necessary is because your body takes that time to recover.
For example, if you’re sick, the time when your body is going to fight against the virus is when you’re asleep. Lastly, you need to sleep for your body to continue functioning correctly.
When you don’t sleep, you will begin to notice that various body functions and organs begin to have issues. Now that you’ve got some deeper knowledge of the reasons why you need to get a restful night of sleep, it’s time to look into the steps that will aid in creating the optimal sleep environment each night.
Lower the Lights
Before you get in bed for the night, it’s best if you turn out all the lights, but if this isn’t possible, at least lower the lights in your room. As you lower the lights, you can also choose a wonderful scent that transforms your home. This will help your body prepare for the evening and notify it that you’re winding down for bed.
Recessive white light and blue light can inhibit your body’s melatonin production, which would not only affect the amount of sleep you get but also make it harder for you to fall asleep as well. Sometimes, creating a dark atmosphere that is conducive to sleep is challenging, especially if your room tends to be bright during the morning or later in the evening.
We recommend you invest in some room darkening curtains. This will ensure the light from outside your window doesn’t come in and cause you to lose out on valuable sleep. Before you turn out the lights, ensure you’ve cleared your floor of any and all items.
If you’re prone to getting up at night, the last thing you want to do is leave things on the floor and end up tripping and hurting yourself when trying to make your way to the bathroom. Nothing can disturb your sleep more than falling in the dark and getting hurt.
Turn Off the TV/ Put the Cellphone Down
We understand that after a long day of work, it’s easy to sit in front of the TV and consume it mindlessly, but TVs put off what is known as blue light. As mentioned previously, prolonged exposure to blue light can affect your body’s ability to produce melatonin and relax before you go to sleep at night.
Much like watching TV before you go to bed, you might be tempted to scroll on social media and catch up on the things your favorite celebrity has been posting. If you must be on your phone, do your best to put it down at least an hour before bed, and it helps if you turn the TV off in this amount of time as well.
Doing these things removes the blue light and again triggers your body to understand that you’re preparing for sleep, and it should begin to wind down.
Lower the Temperature in Your Home
Scientists say that anywhere between 66 and 69 degrees is the optimal temperature to sleep at. When people are too hot at night, it can make it challenging to fall asleep and stay asleep. Another reason to sleep in cooler temperatures is that it makes it easier for you to fall into a deeper sleep.
And because of this, when you wake up in the morning, you’re going to feel more rested. We recommend you lower the thermostat to the desired temperature at least an hour and a half before you go to bed to ensure that your home is able to cool slowly instead of working hard to lower the internal temperature all at once.
The cooler the home, the better the production of melatonin in your body, and the better your quality of sleep that night will be.
Reduce the Noise
When something goes bump in the night, it’s understandable if it jolts you awake and you feel the need to go check things out. But, if you want to ensure you receive a quality night’s sleep, you need to do what it takes to reduce the amount of noise around you.
You might consider putting your phone on Do Not Disturb so that the only sound you will hear is when your alarm alerts you that it is time to wake up. If this isn’t enough, you might go a step further and buy some earplugs to put in when you’re getting ready for bed.
We want you to remember that these measures don’t remove all the sounds that occur at night but will greatly reduce them. This is beneficial if you’re looking to ensure your sleep isn’t disturbed before you’re able to really get into a deep sleep.
Spending too much time in light sleep will leave you feeling unrested and sometimes like you’re stuck in a fog. And let’s be honest, no one wants to walk through the day in a fog.
Setting the Scene For a Goodnight’s Sleep
When you’re trying to ensure you get quality sleep, it starts with setting the environment. Take time to turn off all electronics ahead of time so you can wind down and find ways to calm yourself, such as different scents and music.
For more information on your sleep habits, scroll through our other posts, but not when you’re getting ready for bed.