- More Comfort
Get yourself a quality mattress, softer blankets, and make your sleep environment cooler. Doing all of this can help put you in a relaxed state. The temperature in your bedroom is important. You don’t want it too hot because it can cause you to be uncomfortable. When choosing a mattress, value comfort over everything. If you need help finding the perfect mattress, check out these best mattress Australia reviews.
One of the best ways to put yourself in an environment conducive to quality sleep is by getting yourself a sound machine or by using a fan to minimize disruptive noises or sounds that might be preventing you from falling asleep. There are all kinds of music or sounds that you can use to help you relax and to get you in a much more relaxed state.
One of the biggest mistakes people make is not putting themselves in a dark enough environment. If your room isn’t completely dark and you cannot make it so, consider investing in a quality sleep mask. Another option would be investing in blackout curtains to reduce penetrating light. Darkness can stimulate your sleep hormone (melatonin). This is the hormone that your body produces to help you fall and stay asleep.
Sleep Inducing Smells
Believe it or not, but there are certain smells that can trigger relaxation. One of those is lavender. Therefore, you can either use lavender-scented lotion, conditioner, or essential oil to help put you in a relaxed state. For more information on how essential oils can help you sleep, check out this post.
Avoid using any devices with screens at least one hour prior to going to sleep. Any exposure to blue light can cause you to remain awake and have difficulty falling asleep. It can interfere with melatonin production by mimicking exposure to sunlight. Therefore, if you are going to be using devices with screens prior to bed, utilize “blue light blocking” technology on your devices or wear blue light blocking glasses. Try to minimize the tech you use right before bed to get your body ready for sleep.
Skip the Caffeine
Caffeine is a stimulant and it will make it very difficult for you to fall asleep. Not only can it reduce your ability to fall asleep, but it can even interfere with the overall quality of your sleep. Because of this, you might want to avoid caffeine altogether. At the very least, avoid caffeine within five hours of going to sleep.
Reduce Alcohol Consumption
Alcohol might seem as if it is a good option to fall asleep, but it isn’t. When alcohol is consumed, acetaldehyde is produced which can act as a stimulant within the body. Therefore, it can cause you to get reduced quality of sleep. It is best to avoid alcohol prior to going to sleep and to avoid consuming too much of it at a time.