It’s time to bring some magic back into the bedroom. No, not that…. This magic will help better your sleeping habits by creating a calming and restful sanctuary in your room.
Frankly, people are probably tired of hearing, and talking, about the COVID-19 pandemic. So, after a long day of work where do they retreat? More than likely it’s to the bedroom once the television is off and the day is done.
So, it only makes sense that the boudoir is set up for sleeping success. To get optimal rest, www.healthline.com provided some tips you can easily follow to do just that.
Increase Bright Light Exposure During the Day
Your body’s natural time-keeping clock (known as your circadian rhythm) keeps your body from going out of whack. It needs natural sunlight or bright light during the day to keep the circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
For people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83 percent. If bright, natural lights are not possible, invest in an artificial bright light device or bulbs.
Reduce Blue Light Exposure in the Evening
That means you, you late-night texters. Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect — it tricks your brain into thinking it’s still daytime. This reduces hormones like melatonin, which helps you relax and get deep sleep.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
- Wear glasses that block blue light.
- Download an app such as f.lux to block blue light on your laptop or computer.
- Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
- Stop watching TV and turn off any bright lights 2 hours before heading to bed.
Don’t Consume Caffeine Late in the Day
Yes, you probably need an afternoon boost during the long day, but caffeine, when consumed late in the day, can stimulate your nervous system and may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality.
Reduce Irregular or Long Daytime Naps
A power nap is, well, powerful, but it can negatively affect your sleep if they are too long or irregular.
Consider Supplements
Several supplements can cause relaxation and help you sleep, including:
- Ginkgo biloba
- Glycine
- Valerian root
- Magnesium
- L-theanine
- Lavender
Make sure to only try these supplements one at a time to boost sleep.
Don’t Drink Alcohol
Having a couple of drinks at night can negatively affect your sleep and hormones.
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns. It is recommended that you avoid alcohol before bed as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
Optimize Your Bedroom Environment
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include temperature, noise, external lights and furniture arrangement. Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.
Also, to make a better bedroom environment, try to minimize light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place. Then you can get some good, well-deserved rest.
This article is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Content provided by https://www.housebeautiful.com/ and https://www.healthline.com/.
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