If you are having trouble sleeping, whether the issue is getting to sleep at night, staying asleep for the entirety of your time in bed, or simply not getting enough hours, then you may need to reevaluate your sleep hygiene. One of the biggest factors in getting enough rest is the space and environment in which you go to sleep. Here are some tips for how to create the perfect sleep haven, and get the best shut eye you have ever experienced in your life.
Choose Calming Scents
If you have an essential oil diffuser or a room or pillow spray, then you might want to consider using odors that will benefit your sleep habits. For example, a classic go-to is lavender, which has extremely calming effects and is a popular scent for sheet sprays. Other lesser known variants include juniper, eucalyptus, lemon and frankincense. You can even combine some of these scents to craft your own blend which will be able to help you fall asleep and stay asleep. The best part about this is that you can bottle up your scents and take them with you when you travel, so you are never without the familiar scent of home.
Eliminate Outside Noise
You will never be able to completely eliminate all sources of loudness or noise when you are trying to fall asleep, but there are some steps you can take to alleviate it. For instance, a quick fix for unexpected interruptions is sleeping with ear plugs. You can also download applications for your phone that will produce sounds which can serve as white noise, such as waves crashing on the beach, a stream sliding over rocks or simply white noise that will block out all other sounds. This will help in almost any situation where you have to tune out loudness.
Cover Your Eyes
One of the main issues that many people suffer from is that they are forced to deal with lights or waking up too early, facing the sun, and not being able to fall back asleep. The simplest remedy for this issue is to purchase a sleep mask, which can be found at almost any retailer and will cover your eyes. However, if you work a night shift or you need to have your sleep quarters completely dark at unconventional times, then it may be a good idea to invest in blackout curtains, which can lock out sunlight at the strongest parts of the day.
Wear Pajamas, or Not
Sometimes what you wear can have a gigantic impact on how well you sleep. Some people have allergies to different types of fabric, such as wool or polyester, so ensure that the pajamas you are using have fabrics that are comfortable for you. You may want to try sleeping without clothes for a few nights to see if it is a viable option for you, especially when it gets too hot during the spring and summer months. Wearing clothes that are most comfortable for you can help you settle in and fall asleep much faster.
Keep a Book By Your Bed
If you want to develop a good habit to have before you go to bed, you may want to try keeping a book on your nightstand and reading a chapter or two every night. Studies have revealed that reading before you go to bed can destress by lowering cortisol levels, and even help to protect your brain against dementia. In addition, having it as part of an established bedtime ritual can allow your brain to relax and prepare for sleep with an activity that does not require too much stimulation.
You do not need to take drastic measures in order to formulate the perfect space for you to get your sleep in. With these tips, you will be able to get the best rest of your life, and as a result, wake up feeling ready to tackle every problem that you may have.