By now you’ve probably heard numerous recommendations on what you can do to sleep better. Nonetheless, the experience of sleep is unique for each individual as we all have different needs. An easy place to start figuring on what is going to make each night your best is to break down sleep hygiene by senses. Try creating your ultimate sleep-promoting bedroom by using the tips recommended by the National Sleep Foundation and shared by The Huffington Post:
Touch: Your comfort does matter for better sleep. For higher quality sleep, sleep experts recommend keeping your room cool and dark. However, you also shouldn’t forget to invest in a mattress, pillows, sheets and pajamas to give you the support you need, as well as to prevent being itchy and achy.
Sight: Make your bedroom visually appealing to encourage you to get to bed on time with practical functions to sync your internal clock. Sunlight keeps our bodies’ on track, letting us know it’s time to wake up and when it’s time to sleep. Allow more natural light in your room in the mornings, then create dark environment with blackout curtains at night. And, don’t forget to put away your electronics, blue light is known to be disruptive to sleep.
Hearing: Your brain is listening to noises while you sleep, inciting heart rate and blood pressure changes without your knowledge. Night noises are a personal preference as some people prefer white noise while others need silence for sleep. Test out what’s best for you and consistently put it in place.
Smell: Yes, what you smell as your snooze does matter. Research has confirmed that certain scents can lower your blood pressure and heart rate for more refreshing sleep.
Taste: Be mindful of what you eat and drink before bedtime, as well what time you indulge. Foods that are spicy, fried or fatty can causes sleep disruptions, while sugary foods may keep you awake longer. And, skip that nightcap, alcohol leads to bathroom trips and keeps you from achieving quality rest.
Get 7-9 hours of sleep each night for a healthier, happier you! Your body will thank you soon enough!