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Getting a good night’s sleep is imperative to making sure you stay happy, healthy and able to function day to day. Sleep is one of the most important aspects of health, but many people will cast it to the side and get less sleep in order to have more spare time, especially today when it seems that work and other commitments take up a larger portion of our day. But how can you ensure you get enough sleep – and quality sleep at that? It can be a challenge to be sure, so we’ve created this handy guide to getting the perfect night’s sleep.
Sleep hygiene is one of the most important things when it comes to ensuring you get a good night’s sleep. Sleep hygiene is essentially your sleep ritual, including what time you go to bed. Going to bed and getting up at the same time everyday helps your body retain a specific sleeping pattern that your body clock adheres to, ensuring that within an hour or two of your bedtime, you usually would start feeling sleepy and like it’s time to hit the hay. If you push through your bedtime frequently or you have an erratic sleeping pattern, it can cause issues with not falling asleep soon enough, tossing and turning and not getting enough sleep. For those who have different circadian rhythms, such as going to bed extremely late and getting up late, this still applies, just with later timings.
A Peaceful Place
Your bedroom should ideally be a peaceful place with warm colours, an ambient temperature and be relaxed and comfortable. Having good, comfortable and soft bedding will help you snuggle in, and ambient lighting can help keep the mood chilled out and prime for sleeping. It’s important that your room not be too hot or too cold as either way will make you uncomfortable. Find the perfect temperature for you.
In terms of other add ons you can do things like light candles, incense or use essential oil diffusers to create a more relaxing atmosphere. Oils like lavender or chamomile are ideal for creating relaxation and calm, so if you like to use aromatherapy, go with one of these oils to ensure a nice sleep environment.
You might have heard about how screens can keep you awake, and while there is a lot of argument around this, there is some truth to it. Using electronics in the bedroom can actually stimulate your brain, keeping you awake longer. What you want to do is to wind down in your bedroom, so it’s a better idea to read a book rather than scroll Facebook or play games. The same typically should go for TVs and laptops – minimise their use in the bedroom to maximise your quality sleep.
So if you’ve been wondering about some of the changes you can personally make to your room or routine to help maximise your healthy sleep potential, hopefully these handy tips and ideas will help you get back to a sleeping pattern that means better quality rest for you.