There are several ways to improve your sleep quality, including the use of dim lights in the room and the avoidance of electronic devices. Getting an assessment of your sleep patterns will help you identify what’s preventing you from getting a good night’s sleep. It’s also important to relax and avoid distractions before bed.
Avoid electronic devices
You can improve the quality of your sleep by avoiding using electronic devices in the bedroom. Try not to check your phone or social media in the bedroom, and turn off notifications and screen brightness so you don’t feel tempted to check them right before bed. You can also try reading a book with a dim light, or journaling about your day. Tuning your bedtime routine can also help improve your sleep.
Research shows that electronic devices can disrupt your sleep. According to a 2011 study by the National Sleep Foundation, ninety-five percent of Americans use a mobile device or e-reader within an hour before bedtime. These devices can be highly distracting, affecting the quality and quantity of your sleep. This is why more sleep experts recommend removing electronics from your bedroom.
Dimming the lights in your home
Dimming the lights in your home is a simple yet effective way to get more restful sleep. It helps your body regulate the circadian rhythm, which determines when to fall asleep. By dimming the lights in your bedroom, you help your body set the right mood to sleep well at night. You can do this by installing low-watt dimmable bulbs in your lamps.
To start, try lowering the lights in your bedroom two hours before you go to bed. If possible, try to avoid bright lights and clear glass shades around the room. If you must have a lamp in your room, keep its shade at eye level. Recessive downlights should also be avoided as they can push light directly into your retina, causing your body to wake up sooner than expected. When possible, try to place dimmers on these lights around the area of your bed so they don’t disrupt your sleep.
Avoiding bright lights before bed
Exposure to bright lights before bed can disturb sleep, making it harder to fall asleep. It also interferes with the production of the hormone melatonin, which regulates your sleep cycle. Blue light, emitted by electronics such as televisions, computers, and cell phones, has been proven to cause sleep problems. To avoid its impact, turn off electronic devices and dim lights before bed.
You can also use a sleep mask to shield your eyes from bright light, which can affect your sleep. Another effective way to block out light is to cut down on screen time an hour before bed. If you like to scroll through your smart phone, you should stop this habit. Smart phones emit blue light, which simulates daylight and interferes with the sleep cycle. Another effective way to avoid bright lights before bed is to avoid watching television or using the Internet before bedtime.
Relaxation techniques
Whether you’re having trouble falling asleep at night or simply need to relax more before bed, there are relaxation techniques to help you achieve your goals. These methods focus your mind and body on the process of relaxation and release tension to promote deep sleep. They are easy to perform and can be done anywhere.
The best relaxation techniques are those that you do before bed. The bedroom environment must be mellow and noise levels should be reduced. You can try using a mellow, white noise machine or even a set of Nightbuds headphones, which feature noise-masking technology. It is recommended that you use these techniques for at least 3 nights a week to experience the benefits.
Writing a to-do list before bed
According to a recent study, writing a to-do list before bedtime improves sleep quality. It trains the mind and body to relax and fall asleep quickly. By focusing on completing the tasks on your list, you’ll be more likely to sleep deeply. A to-do list can also make it easier to put your worries to rest. You may even find it easier to fall asleep after writing down all of your daily tasks.
Having a to-do list can reduce anxiety and let you focus on what needs to be done instead of worrying about the next day. One study from Baylor University found that writing a to-do list before bed helped the participants fall asleep faster.
Avoiding stress
Avoiding stress can be a great way to get a better night’s sleep. Stress is associated with physical tension, emotional upset, and other symptoms that make a person less able to relax and fall asleep. Our bodies respond to stress by releasing hormones that increase our arousal level, or alertness. While this is helpful for a brief period, prolonged exposure can lead to mental and physical problems. To combat the negative effects of stress, eat a healthy, balanced diet and get plenty of sleep.
Although we cannot completely avoid stress, it’s worth avoiding it whenever possible. Even small amounts of stress can have a negative impact on our ability to sleep. For example, overscheduling can affect the quality of our sleep. The stress hormone cortisol can interfere with our ability to fall asleep and stay asleep.
