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Setting Up a Sleeping Oasis
It is also very important that your bedroom is ready for sleep. Try not to use your bedroom for watching TV or Netflix late into the night or for work, as it makes it hard for you to fully relax when it is time to go to bed. The bright light from the tv or your phone tells your brain you need to stay awake.
Beds Are for People
To a lot of serious pet owners, this one might seem cruel or unfair, but guarding your sleep can be one of the most important decisions that you make in a day. While being great friends, many animals like cats have nocturnal habits that could cause them to rise and disrupt your sleep. Even if they seem to want to sleep, they often are up and ready to go well before you may be ready to start your day. One of my cats likes to wake me up at least an before I am ready to put my feet on the floor.
In addition to this, your pet could be bringing irritants like pollen, or pests like fleas into the sleeping area, which could make your sleep experience nearly impossible.
Lower the Lights
When it gets to be within 2 hours of bedtime, it’s a good idea to establish the habit of dimming or reducing the sources of light in your house. When light is less prevalent in your home, this signals your brain that it’s probably going to be time to sleep soon.
If you have access to them, you can find or order some lower wattage bulbs for night time in your home. If you don’t have dimmers and need other sources of light, try to find some inexpensive lamps that you can keep nearby with lower wattage bulbs installed.
Noise Proof Your Bedroom
Have you ever noticed an abundance of noise making objects right as you fall asleep? Sometimes it might even seem as though these inanimate enemies are mocking you, but with a small amount of preparation, you can avoid this nuisance. Look around for bags, loose screws and their items that are easily jostled and lead to noise.
If you live in an area with a presence of loud noises, it might be a good idea to invest is a cheap solution like a fan, and any other device that can provide a consistent noise floor that can smooth out nearby noise pollution. I enjoy streaming nature music or other sleep music to help drown out noises that might keep me awake. I have used Pandora and now use the streaming music feature associated with the Prime membership so I don’t get awakened by the ads from Pandora.
Clean or Bag Your Mattress
One of the most overlooked care tasks in the home is the care that is needed for your mattresses. The large, mostly-cloth objects can become a major source of misery in any home because they tend to absorb a lot of different environmental pollutants. These can be anything from pollens and molds to mites and dander.
These particles can enter your body through your breathing passages and can cause you a lot of discomfort and irritation.
It’s a good idea to cover your mattress with some kind of protective bag before you add sheets and bedding, but if you don’t want to go that route, you can try using a powerful vacuum to remove some of the particles and mites. Studies have proven that this cleaning method can bring mite populations down to much more suitable level that keep your from experiencing ill effects.
Limit the Amount of Things You Do There
With technological advancements bringing work and communication closer and closer to the bed, many people are able to live fully productive lives without ever having to leave their beds. While this is a good thing for many disabled people who can have a greater freedom to live life, many people are losing their ability to sleep well because they do too many activities from their beds.
If you have the option to leave your bed, try to keep your bed as a place of intimacy and rest. That way, your mind be less likely to create a task list the minute you lie down.
Avoid Blue Light from Screens
Technology is everywhere, and nothing makes that more apparent than the new generation and presence of cell phones and tablets. These devices have become known to produce a blue light, that is associated for decreasing your natural ability to sleep because it tells your brain that it’s time to be awake.
Recently, some phone brands have begun to address the sleep problems that people are facing, so they’ve included a night time option to cut blue light from you phones and devices.
There are also now glasses that you can purchase to help reduce the effects of the blue light on your brain. If you must work later in the evening, just before bed, this might be an option.
A good habit would be to get away from technology a couple of hours before bedtime so your body can naturally prepare for bed. Find some calming, relaxing items to do before bed so you are ready to sleep when you go to bed. Reading a book, listening to calming music, doing some stretches or yoga poses meant to induce sleep can be helpful, or some other quiet activity can prepare you for the sleep you need to be ready for tomorrow.