Dec 19, 2022
From the comfort of your own bedroom, you can use these 10 clever hacks to ensure a better night’s sleep every night. Whether it’s setting the right temperature, finding the most comfortable mattress, or creating a soothing sleep atmosphere, these hacks can help you create the perfect environment for restful sleep. So, if you’re looking for ways to improve your sleep, keep reading to learn 10 clever hacks to help you get a better night’s sleep every night.
Achieving restful sleep can feel like a distant dream, but it doesn’t have to be. With these 10 clever hacks you could soon find yourself settling into the cozy oasis of your bedroom for perfect nights of slumber. Whether it’s in finding the ideal temperature or getting acquainted with mattresses that really suit your style, transform your space and take charge of creating an atmosphere tailor-made for better quality snoozing!
Set the right temperature
Achieving a great night’s sleep starts with setting the right temperature in your bedroom. Aim for 18-20 degrees Celsius; it might sound cool, but if you make it too cold, you risk waking up shivering!
When your bedroom is either too hot or cold it can have a major impact on quality of rest. Too much chill and you could find yourself waking multiple times to adjust covers, while also struggling with excess warmth preventing deep slumber as the body battles against constant tossing and turning.
It’s important to find the balance between your desired body temperature and that of your bedroom environment. For optimal comfort, maintain a difference of 15 degrees Celsius between yourself – at 35 degrees Celsius – and the room itself – which should hover near 20 degrees for ultimate relaxation!
This is because your body sweats during the night as a way to cool itself down, which will cause the room to get too wet and humid. When choosing a temperature for your bedroom, try to find a happy medium between your body temperature and the room temperature. ## Invest in a comfortable mattress
Turn off all devices at least 30 minutes before bed.
If you’re having trouble sleeping, it might be time to turn up the lights- literally. According to research, blue light from devices like phones and TVs can impact melatonin production in our brains; a hormone necessary for us to get drowsy at night! Try setting an alarm on your phone as a gentle reminder that enough’s enough – give yourself at least half an hour before bedtime without screens so you can practice mindfulness activities or even just read instead. It’ll help prepare both your mind and body for sleep much more effectively than bingeing boxsets ever could!
Avoid screens before bed
To ensure a restful night, it’s best to put away screens before bed. While there is no definitive proof blue light causes insomnia, research has shown that its presence can reduce important sleep hormone levels – making it harder for you to nod off once your head hits the pillow!
If you’re struggling to sleep off at night, try limiting your screen time before bed. It helps give your body the chance it needs to reduce melatonin levels and make nodding off easier. Alternatively, programs like f.lux or apps such as Apple’s Night Shift can help – they reduce blue light emissions from screens so slumber is more achievable!
Add power foods to your diet that promote sleep.
Give your body the nutrition it needs with a balanced plate of foods like almonds, oatmeal and fish. Bananas are also a great addition for their vitamin-rich benefits! Looking to get some extra rest? Make sure you include at least one sleep-promoting food in each meal – nature’s way of helping drift off into dreamland every night.
Monitor your sleep cycle
Using an app to help you monitor your sleep cycle can help you identify problems and get better sleep. They can track how long you’re sleeping, how many times you wake up, and how much rest you’re getting. Sleep apps can also track your sleep patterns to see if there are any issues.
They can help you identify when you fall asleep and when you wake up. You can also use sleep apps to set alarms, track your heart rate, and log any sleep or mood-related thoughts. There are many different sleep apps available. So, find one that works best for you. Having an app to help you monitor your sleep cycle can help you get a better night’s sleep.
Schedule 15 minutes of “anxiety time
Do you find yourself struggling to switch off your mind when it’s time for bed? Train your mind with a 15-minute session of reflection. Take an allocated amount of time shortly before sleeping, set the timer and allow any intrusive thoughts or worries to enter the space without judgement – then let them go! This practice can help retrain how we perceive sleep by teaching our minds that once all allotted thinking has been exhausted, it’s now time for relaxation. Try this daily exercise next time you head to bed; controlling your spinning mind is within reach!
Change the bedding.
Believe it or not, struggling to fall asleep may be attributable to something as simple as your sheets and blankets. Using sheets with low thread counts or that have been worn down from years of washing can decrease their ability to retain heat or coolness. Blankets that are too thin can stop you from staying warm at night by decreasing your body temperature and signaling your brain to wake you up. Consider investing in quality sheets and blankets.
Cut down on liquids before bed
Having a few glasses of water before bed sounds like a good idea. And it is. But, don’t drink too much. Having too much water before bedtime can cause you to wake up during the night. This is because the water you’ve consumed will have time to pass through your body before you fall back asleep. Having too much water before bed can lead to having to get up in the middle of the night to go to the bathroom.
This can disrupt your sleep and cause you to wake up tired in the morning. If you’re having trouble falling asleep, try having a cup of water before bed. Once you’ve consumed it, you might want to avoid drinking more. Avoid drinking too much water before bed to help you get a better night’s sleep.
Using scents to help you unwind can be a great way to help you fall asleep faster and stay asleep longer. There are many scents that can be used for this such as lavender, chamomile, and peppermint. Place a few drops of essential oil on a cotton ball and place it in a vaporizer or spray a few sprays in your bedroom. Using scents to help you relax and prepare for sleep can help you get a better night’s sleep.
Limit caffeine consumption
Caffeine can help you get through a long day. But, consuming it too close to bedtime can disrupt sleep. This is because caffeine can stay in the body for up to eight hours, causing sleep issues. Drink caffeinated beverages like coffee or soda during the day.
Don’t drink caffeinated drinks in the evening. If you must drink them after a certain time, consider decaffeinated drinks. This will not disrupt your sleep. If you must have caffeine before bed, consider switching to decaf. Avoiding caffeine before bed can help you get a better night’s sleep.