Published by Programme B
Getting a good night’s sleep may be one of the most pleasant experiences imaginable. When you feel well-rested, everything else just seems to fall into place. The main problem with that, however, is the fact that getting proper rest is not always easy. This is especially true when you live in the city – the combination of stress and poor air quality causes many people to have trouble sleeping, even developing full-on insomnia in some extreme cases. and that kind of sleep deprivation can lead to some lasting consequences.
However, that doesn’t mean that there isn’t anything that can be done about that. In fact, you can make quite a big difference in terms of what is commonly referred to as “sleep hygiene”, all simply by altering the space you sleep in a little bit. Here are four improvements you can make to your hope that will help you sleep better.
Create a Dark and Cool Environment
One of the biggest contributors to widespread insomnia is light pollution. As mostly diurnal creatures, humans have brains that are wired towards being active during daylight and resting when there is no daylight. Our cities, however, are almost never dark, being illuminated by lamps all night long. Add to that the fact that we’re even more reliant on phones – which emit strong light – often to the point that we’re using them just before going to sleep, and it’s no wonder that so many people have trouble sleeping.
When it comes to the latter, it’s just a matter of self-control and finding a better activity to do before going to bed, such as reading a book. As for the former, the best thing you can do to improve your sleep is to use good blinds that will darken your room. If you don’t have a lot of light to deal with, any blind will do, but if, for example, you’re dealing with an entire neon billboard just across the street, you might want to get some of those ultra-thick, darkening curtains that will keep your room pitch-black at night.
Then there’s also the issue of heat. While we normally like to keep our rooms warm, for sleeping purposes, making sure there’s a slight chill in the room is actually better for you and ensures you’ll fall asleep more easily. Ideally, your bedroom should be between 15 and 20 degrees, so adjust your thermostat accordingly.
Maximize Comfort
One of the reasons you might not be getting enough sleep is that you might just have poor sleeping conditions. Your bed may seem like a very basic addition to your home, but it’s actually extremely important in terms of the rest and relaxation you can get. A poor-quality mattress might just prove to be the bane of your existence, but don’t worry – you don’t have to shell out a large amount of cash for a new mattress right away. A mattress pad will do the trick by adding more softness and volume, letting you sleep more easily.
You can also replace your pillows for something with better support. Memory foam pillows are particularly recommended in that regard, as they make sure you always get the optimal shape and resistance to make your sleep sound and undisturbed.
Minimize Noise
Whether it’s the busy street or partying neighbors, noise can be one of the biggest perpetrators when it comes to disrupting your sleep. But while you can negotiate with neighbors, you can’t talk to the street and convince it to be less loud during the night. In those cases, the only thing that can really help you are noise-proof windows. Luckily, there are some very solid home windows in Edmonton that utilize modern technology to ensure that no sounds come through your windows, and you can rest easy.
Cultivate Harmony
Finally, there’s one more important factor to consider. We often have trouble sleeping because we’re uneasy, restless, and our brains just won’t shut off for the night. Slowly calming down before bed can work wonders. How does this relate to home improvements, though? It’s simple: you simply have to ensure that your bedroom is a space dedicated to sleep. By putting your TV in there or keeping your home office in the same area, you are actively priming your brain to associate this room with activities that aren’t related to sleep, thereby putting it into second gear when you should be hitting the brakes. Wind down before bedtime and remove any sleep distractions from your bedroom and you should see a difference in no time at all.