Insomnia is a huge issue in our society and can lead to a wide
variety of health disorders. It is reported that over 1.5 million
Britons suffer from the condition and that many more go undiagnosed.
But while a lot of people in the western world have the reflex of
medicating themselves when they suffer from a condition, sometimes,
just making a few adjustments to your
sleeping environment could make all the difference.
Here are a few modifications and adjustments you could make to make
any room more conducive to sleep.
Banish Blue Light Completely
You have to find a way to completely block out any form of light
entering the room at night. See, our body’s sleep clock, also
referred to as the circadian rhythm, can get tripped out by light,
and falsely believe that it is daytime. This doesn’t only include
light from the exterior, but light from within.
Electronic screens emit what is referred
to as blue light, which is particularly disruptive for
sleep. So you should consider removing all electronic screens and go
analog, or use alternatives that purposely eliminate blue light. This
also means that you have to reduce your consumption of visual media
about 2 hours before going to sleep. If you need something to keep
you occupied, you can always listen to an audio recording instead.
Get Blackout Shades
Now, if you want to deal with light from outside, you could consider
investing in some blackout shades. These will make sure that no light
gets in, and can also help temper the room. These are great if your
windows are close to a source of light, or if you’re a night worker
and need to sleep during the day.
Buy Weighted Blankets
While weighted blankets were seen as a fad not too long ago, there is
significant scientific evidence that they do work. One study that was
conducted on 31 men and women found that participants reported fewer
movement and calmer sleep using the blankets. But they don’t only
work for insomnia. In another study, 63% of the participants stated
that they had lower anxiety using weighted blankets.
One brand that sells these blankets is Snooozzzy. Snoozzzy
weighted blankets work by providing deep pressure
touch stimulation that feels like a hug. Weighted blankets also raise
endorphins and serotonin levels, which all play a critical role in
sleep quality and duration.
Check the Temperature
A lot of people have a tendency to overheat the room when they want
to feel comfortable, but did you know that slightly colder
temperatures could make sleeping easier? According to a doctor from
Ohio’s Kettering Medical Center, Becky Wang-Cheng, cold
temperatures tell the body that it’s time to go to bed. The best
temperature for sleep is somewhere between 15 and 19 degrees celsius.
So if your thermostat is any higher than that, try lowering it down
by a few degrees, it might be all that you needed.
Conclusion
Poor sleep can affect all aspects of life, and it’s important that
you optimise your sleep time if you want to perform to the best of
your abilities. Make sure that you apply these few tips and consider
making these additions if you want to get the best sleep possible.
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