Maybe you think talking about sleep is a Total Snooze Fest. However, it’s vitally important to optimizing immune system function and helping block potential illness. There are numerous things keeping us up at night, but a poorly designed bedroom shouldn’t be one of them. Make this simple changes to turn your sleep space into a nighttime oasis.
Building Your Sleep Cave…
1 – Block the Light
Your sleep cycle is highly dependent on light, both artificial and natural. Stay away from screens and their stimulating blue light for at least an hour before bed. Keep the TV off as you sleep, too. If you insist on screen time before bed, at least consider blue light blocking glasses.
Wearing an eye mask and light blocking curtains are options for keeping your bedroom dark. This helps block excessive light from outside. Exposure to light can confuse our brains into thinking it’s daytime, and not time to sleep.
2 – Drown out Noise
Do you think you’re used to the sound of traffic driving by your window? Even if you do, it’s likely it’s keeping you from achieving deep sleep. Earplugs can block out the noise, but white noise machines go a step further. Instead of cars whizzing by, they sub in soothing sounds which actually facilitate sleep. If you’re on a budget, a well-placed fan will do the trick.
3 – Eliminate Allergens
Your sleep quality is affected by things like pollen, dust, pet dander, and mold. Wash linens in hot water and keep your pets off the bed to mitigate some issues. Further, use protective covers on your pillows and mattress as a defense against dust mites.
For a more powerful solution, invest in an air purifier, along with a humidifier (or dehumidifier depending on your needs). Just remember to change the filters regularly and seek quieter models.
4 – Correct the Temperature
Our bodies are evolutionarily primed for sleep by lower environmental temperatures. The National Sleep Foundation recommends having the thermostat set between 60-67 degrees. Cooler temps help you fall asleep faster, stay asleep longer, and get the rest vital for healing and an optimized immune system.
Hot sleepers can try cooling, moisture wicking bedding made of natural fibers. If you still have trouble, take a warm bath or shower before bed. This causes your body’s temperature to fall a bit quicker, signaling sleep. Another tip is to add an extra blanket at the end of the bed. Warm feet tell the brain it’s bedtime.
5 – Invest in a Supportive Mattress and Pillow
We spend about 1/3 of our lives sleeping. Doesn’t it make sense to sleep on something that will properly support you (and your spine)? Evidence suggests that poor sleep can negatively affect your health. If your mattress is developing the “trough” appearance, it’s time for a new one. You should also select a pillow which is supportive for your head and neck. Please reach out for additional help on choosing the right pillow.
Hopefully, these strategies will truly make your night a Snooze Fest. Quality sleep is extremely important for blocking infections and having optimal immune system function.