For most of us, our bedroom is our escape after a hectic day, and often, we can even catch ourselves counting the time left until we can retreat to our beds and drift off to sleep. Our own daily escape from the demands our jobs, kids or other tedious tasks that have literally drained us.
But this escape serves no purpose when we suffer from insomnia or find it difficult to get to sleep. And because of these sleep struggles, we end up dreading the moment when we have to turn in.
If the last bit described you, then you don’t need to stress. Our sleep environment can impact our ability to drift off to sleep but there are things you can do that can make it easier to fall asleep:
1. Get the Lighting Right
Not all light is equal. Some types of light, especially blue light, can mess with your body’s ability to create the sleep hormone, melatonin. So, I need you to take some time out and really have a look at all sources of light making their way into your bedroom.
Move all mobile phones, iPad, televisions out of your bedroom for good. Not only will this help you get rid of the blue light, it will also give you much-needed time when you can add some relaxation activities like meditation or reading which ultimately support you in getting the sleep you often yearn for.
In addition to the blue light, you will also need to find any other sources of light that could be interfering with you getting the sleep you need. This could be that minuscule sliver on moonlight that finds its way through your blinds. And if you’re looking at a practical way of getting rid of this light and create a ‘dark’ room, then I highly recommend you invest in the BlackoutEZ window covering. They’re the same cost of some decent blinds or blackout curtains, so why not get the luxury experience.
So, what you’re basically need to be doing is turn off the lights in your bedroom and anything other than complete and utter darkness NEEDS TO GO!!!
2. Time’s Up for Your Clock
What I have found to be common among insomniacs is that they tend to watch the clock. I bet you know the feeling of trying in vain to drift off to sleep for what many times seems like hours only to end up sitting up, checking the clock, and trying to work out how many hours of sleep you can cram in before you need to start the new day and function with some normality. But then the problem arises that you don’t get to sleep so you spend some more time checking the clock and recalculating the amount of sleep you’ll get. And so, this cycle continues for the rest of the evening causing you more anxiety.
I recommend no clocks or time temptations in the bedroom. However, if your like most people (including me), and need an alarm clock to get you up in the morning, make sure to place it as far away from you as possible.
3. Make Your Bed
You’re probably wondering what on earth making your bed has to do with you getting a good nights sleep?
There are numerous studies that show by you making your bed each day, it helps you feel less anxious when you need to get into bed.
A survey conducted by OnePoll: out of 2,000 people who were asked about their bed-making habits, 48 percent of bed-makers said the quality of their sleep has increased, whereas 30 percent of non-bed-makers reported a decrease in sleep quality. Bed makers were also more likely to feel more cleanly, motivated and productive.
Okay, so I’m not saying that with these tips you’ll have miraculously conquered your insomnia, but the more action you take to give yourself a decent chance of sleep will better increase your ability to drift off to sleep and get those Zzzzz’s that you need in order to thrive.
If after you’ve tried these tips and you’re still struggling, then maybe it’s time we had a chat and find out how I can help you sleep better.
< Return to blog home