How to Get a Better Night of Sleep

Us urban people are deprived of natural conditions necessary for a good night’s sleep. Since good sleep is important for all bodily function, this can, over time, really mess up a lot of other things in our lives. Unless your restless nights are due to anxiety, insomnia or getting too much action, here’s how you can quickly create a good environment for sleep.

The Bed is For Sleeping

Not for being on Facebook, or getting distracted by every Wi-fi enabled device you have.Take out the TV, anything related to work (or study) and any noise, light, or activity that will distract you.

Comfortable Sleep Temperature

Fluctuations in your bedroom’s temperature can prevent you from falling asleep and if you do fall asleep, getting through 8 hours without breaking a sweat (literally). Figure out a constant, ideal temperature. Usually anything above 75 degrees Fahrenheit is too warm and anything below 54 degrees is chilly. Forget the numbers for a second – its about not having to kick off your blanket in frustration in the middle of the night or feeling like you need a blanket in June.

The Bed

An uncomfortable mattress is one of the most important factors in getting a peaceful night of sleep. While there is talk of mattresses optimized for lumbar support and other technical terms, again, it’s about personal comfort. Flip over your mattress every few months, and vacuum and air it regularly to prevent bed bugs. Don’t be forced into sleeping on a mattress that doesn’t fit or suit you if you cant help it. For the married/live-in couples with different needs, there’s a saner compromise. Simply get an individual mattress tailored to your convenience instead of a double.

Time Out

A clock can make you nervous. Your goal is to wake up on time – at a time you’ve set for yourself. You don’t need to see an alarm clock to hear it – put it out of sight, lest you wake up in the middle of the night, only to stare at the hours to morning nervously. Keeping it far away from bed will also give you an initiative to get out of bed – if only to shut it off.

All of The Lights

Human beings are designed to treat light as an on-switch for waking up. This includes artificial light. Even light trickling in from your window can effect your sleep patterns; your body needs to make melatonin, a process which gets activated in darkness.Since we’ve already mentioned keeping out distractions (TV, computer, or video games), the light won’t stimulate you into wakefulness.

Noise

Most City folk are used to passing traffic, but unless you grew up in a ghetto,loud music, barking dogs, and the occasional aircraft is really annoying. Consider double glazing on windows, followed by heavy curtains and blinds on windows. Sources of noise also include your pets – give them their own bed to sleep in!