How to get a Good Night's Sleep at Home
Excerpt from Secrets of a Good Night's Sleep
Copyright ©, All Rights Reserved Dream Essentials 2015
Going home to sleep is one of those things that we all look forward to after a hard day’s work. But, sometimes, our homes can be the reason why we are not getting enough sleep. One of the top factors that contribute to sleep deprivation is an unfit sleeping environment.
In order to create a favorable sleeping environment, you might have to revamp your entire bedroom. So, here are a few home remedies for good sleep;
Try maintaining a good temperature in your bedroom. The temperature of your room plays a key role in helping you sleep. According to experts, the ideal temperature for a good sleeping environment is 65 degrees Fahrenheit. Studies indicate that the rise and fall in temperature has a direct effect on our sleep cycles. Our body temperature starts to drop as soon as we begin to feel sleepy and it rises during mornings to awaken us. So, the temperatures in our rooms need to be synchronized with our body temperature. If the room is too hot, it can hinder the natural drop in temperature and disturb our sleep. Studies have shown that certain forms of Insomnia are often a result of unregulated body temperature.
Sleep patterns can also be affected due to demanding work schedules. The way we work today has changed a lot and not necessarily for the better. Owing to the rise in consumerism, companies are forced to manufacture goods or provide services 24/7, which means that employees are forced to work on various shifts. This constant shift in work schedules can have a very negative impact on the body’s sleep-wake cycle. People who work in odd shifts usually suffer from insomnia, where they are unable to sleep when they need to. The exact opposite is also possible.
This problem can become worse during summers. To create a climate that is favorable for sleeping, you must take measures during the day to prevent heat build-up. If the temperature outside is higher, close all the windows and curtains in you room to prevent the heat from getting in. Once the sun sets and brings down the temperature, you can open all the doors and windows to increase cross-ventilation.
What clothes you wear to bed also play an important role in helping you sleep. For instance, wearing thick materials during hot weather seasons can disturb your sleep. The ideal clothes to wear to bed during summers would be light colored cotton pajamas. Similarly, in winters, you will have to wear something that keeps you warm.
Make sure your bed is comfortable. It must have enough space to move around, especially if you sharing it with a partner. The mattress must also have the right amount of firmness to enjoy comfortable sleep. A good way to test a mattress’s firmness is to slide one finger between the mattress surface and your lower back. If there is a big gap, then the mattress is too firm. If you are unable to slide your finger in easily, then it is too soft. Ideally, a mattress must be replaced every 8 years.
Also, use the right pillows. The type of pillow to be used depends on your sleeping posture. If you sleep, lying face down, then a soft, flat pillow should do the trick. People who sleep on their backs should opt for pillows that are firm. A medium-soft pillow is suitable for people who sleep on their sides.
As it has been established that light affects our ability to sleep, it would be advisable to keep your bedroom completely dark when going to bed. Switch off all lamps and other light sources such as computers. TVs, illuminated devices, and mobile phones etc.