Your environment plays a significant role in the quality of your sleep. Surrounding yourself with a relaxing atmosphere will allow you to drift off to dreamland in no time. Check out Dr. Cacho’s top tips on how to create your ideal sleep space:
1. Leverage light and darkness
Light exposure at night can throw your circadian clock off its normal rhythm. It can also delay the release of melatonin which may keep you from falling asleep. Use blackout curtains or window shutters to create a darker environment. In the morning, open your curtains and allow the light to shine through to help wake you up. Light is a strong alerting signal to our brain to keep us awake. Going for a 10–30 minute walk first thing in the morning also does wonders for your energy and may also help you sleep better the following night.
2. Declutter and organize
Create a space for each of your necessary items (phone, laptop, etc) so when it's time for bed, you have a routine to put them away. Putting your electronics to bed by turning them completely off, in airplane mode, or on do not disturb can be a signal for your brain to start winding down. Also keep a clear open space around your bed and remove any unnecessary objects or clutter. A clear sleeping space promotes a clear headspace.
3. Create an optimal sensory experience
Have you noticed how a pleasant smell from a candle or diffuser can make you feel calm and relaxed? Aromatherapy is a great tool backed by science to help you fall asleep and stay asleep at night. My go to scent is lavender. The essential oils of chamomile, jasmine, and cedarwood are other plants that have sleep-inducing effects.
4. Define your sleep color palette
What colors are visually soothing? Surround yourself with colors that evoke joy, peace, and serenity. When you sleep at night, the energy of the room matters. Your pillows, bed sheets, blankets, furniture, the art on your walls, and even your lighting can be customized to your favorite color palette. Right now I’m loving having green leafy plants on my nightstand.
5. Give your body the support it needs
Is it time to upgrade your mattress or pillow? Many mattress companies now provide a free trial for 30-360 days to use their product. Take advantage of this! Your mattress should be firm enough to support your body but not too firm that it leaves you feeling sore the next day. Find a pillow that’s gentle and cradles your head. If you are a side sleeper, you may need to find a special pillow that provides enough cushion to support your neck.
How do you feel in your current bedroom? Is it time for a reset and upgrade? A simple way to start is by following one tip a week. After five weeks, you’ll have designed a space that brings you joy, peace, and relaxation. Have fun creating your ideal sleep sanctuary!
Tell us in the comments, what aspects of your bedroom or night time routine help you feel good when going to sleep?
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