It might not seem like it, but up to thirty percent of the world’s population suffers from insomnia.
In spite of the fact that you might be able to function while not getting enough sleep, you will not be able to do it for long, as your body will start working less and less efficiently. This, in turn, might lead to a number of serious health problems.
Luckily, you can do something about it by making your house a more comfortable place to sleep. Would you like to know how to go about doing it? In that case, this article is definitely for you!
Here, you will find a list of useful tips that will help you make your house cosy and increase your quality of sleep quickly and efficiently, including opening your bedroom window, making your bed cosy, and using white noise. Check it out!
Consider the Light
It has been shown that letting in too much light in your room while you are sleeping can lower your sleep quality significantly. Your body is conditioned to react to light, and if it is exposed to it in the darkness of the night, it might get confused, making it harder for you to stay asleep.
In order to address this issue, you should get light-blocking curtains/blinds for your bedroom windows. You can install a retractable awning on the outside of your bedroom window, too! If you are interested, you can find the best retractable awnings here! On the other hand, if you’re moving to a new house that’s currently under construction, you might be interested in 3D Rendering Services J Bullock & Associates to assess the situation in the new place.
Open Up the Windows
What about opening your bedroom window before you go to sleep? If you live in an area where light pollution is not a problem, it will allow you to freshen up the air in the room, allowing you to get the oxygen you need to sleep comfortably. If it is too cold/warm outside, you might want to close the window and turn on the air conditioning instead!
Adjust the Temperature
In order for you to be able to fall asleep and stay asleep, you will need to adjust the temperature in your bedroom. If it is too cold, you might catch a cold. If it is too warm, you might end up waking up sweaty and sticky. Ideally, the room temperature should be between sixty-five and seventy-five degrees Fahrenheit.
Choose Pleasant Smells
Making your room smell great might help improve your quality of sleep! It can help you fall asleep faster and stay asleep longer. You can do that by using diffusers and scented candles, as well as spraying your favorite perfume on the pillows and sheets. Just do not go overboard, as it might cause you to feel dizzy.
Make Your Bed Cosy
If you want to sleep comfortably, you will need to make your bed cosy and ensure that it fits your sleeping preferences and habits. In addition to that, you should choose the kind of pillows and sheets that are soft and will not irritate your skin.
Care for Yourself
You might not be aware of this, but what you do before bedtime can have a huge impact on your quality of sleep. Because of that, you might want to create a bedtime routine that will help you unwind. For instance, you can read a book and meditate.
There are many different meditation techniques that you can use, ranging from breathing exercises to practicing mindfulness. It is up to you to decide which one suits your needs and preferences.
On top of that, you can massage your hands, face, and feet, as well as stretch your neck and shoulders. It will help release tension, making it easier for you to feel comfortable while sleeping.
Use White Noise
People who suffer from insomnia often say that they cannot sleep because they hear things that others do not, particularly if they live close to a noisy street and are sensitive to noise in general. If you are one of such people, you should start using white noise to block the noise off.
There are many different types of white noise that you can start using. For instance, if you find the sounds of rain and thunder to be peaceful, there are plenty of video-sharing platforms where you can find hours-long recordings of rain sounds.
To sum up, making your house a much more comfortable place to sleep is not a difficult task. In fact, you just need to create a more efficient bedtime routine that includes meditation and opening up your bedroom window, as well as optimise your sleep environment by making your bed cosy and using an essential oil diffuser.
The last thing that you want to do is suffer from sleep deprivation. If you are afraid of not being able to fall asleep and stay asleep, following the tips mentioned in this article is definitely worth it!