Finishing your sleep chamber with paints or linens of dark colours disturbs your unconscious mind while you sleep. Research has proven that warm hues of orange and yellow play a critical role in sleep regulation. Mood, emotional state, and energy are affected by colours. Photons pass through our eyelids and are picked up causing changes in our sleep patterns. This isn’t saying to have a fully lit or dark room but to use soft tones where you sleep.
What are your preparations for bed? When do they begin? For the best sleep do not consume any food within two hours of sleep, and no water within one hour. This time gap allows your processing systems to fall silent. Our digestion triggers many hormones, and they will keep us restless if we eat or drink too late.
Another important thing to do 60 minutes before bed is stop using all monitors and screens. (phone, laptop/pc, big screens, etc} The intense blue background used to project images from electronic devices stimulates wakefulness and your mind needs time to cool things down for true rest. End your day as slow as you start it.
Thermal regulation is another key factor for quality sleep. Bedroom temperatures between 17-20c are ideal for our body heat control. Heating or cooling your room to maintain temp is a big help. Your bedding will also help regulate temperature and comfort.
Quality mattresses and high thread-count bedding can break the bank, so we need to be smart. If replacing your mattress is too big for your budget right now but you want better sleep; consider a king single mattress topper. They have layers of comfort and cooling with great support and eco-responsible washable covers to keep them fresh.
I don’t know about you, but pillows and pillowcase feel are my number one sleep comfort need. I like a firm mattress but a cloud-like pillow, preferably two so I can rotate to a cold one as I am a hot sleeper. I need fabrics that breathe well or I will spontaneously combust.
Are you a hot or cold sleeper? I enjoy really cold nights and heavy quilts, but I live in the tropics and generally cover myself lightly. Certain allergies or asthma-like symptoms may prevent the use of a fan while sleeping but the white noise lulls me to slumber and the breeze helps move fresh air around. Research tells us that if we use a fan, it should not be pointed at our faces. This can cause congestion, trigger allergies, and cause muscle aches.
I want you to sleep deeply and wake up fully rested. It is so important for a happy, healthy day. Do not underestimate the importance of such a seemingly simple act of sleeping. Lastly, let me encourage you to be strict with your sleep/wake cycle. Read up on how you can manage your circadian rhythm for better wellness.
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