Many teenagers can sleep for 10 hours or more at a time, but as we age, getting a good night’s sleep becomes more difficult. There are many reasons that people have difficulty sleeping, and while you can’t control how old you are, you can control certain aspects of your environment. Your surroundings play a crucial role in the length of time that you sleep and the quality of your sleep. Here are a few ways that you can increase the quality and quantity of sleep that you get by changing your environment.
Sleep in a Cold Room
Uratex explains that when you sleep in a cold room, you’ll fall asleep more easily. Not only does a cold room keep you from sweating, but it can also boost your levels of melatonin. A cold room can also help you to fall asleep faster because your body drops in temperature when you fall asleep.
Use Essential Oils
Many essential oils have calming effects. In fact, many people report that lavender makes them feel calmer and ready for bed. doTERRA recommends that if you’d like to incorporate this into your bedtime routine, you can always drop a few drops of lavender oil on your pillows, bedding, or even the bottoms of your feet to get a restful sleep. Essential oils can have other benefits as well, such as an improvement in the quality of your skin. There are many essential oils that are used as astringents or put into facial creams too.
Make the Room Dark
One of the most effective ways that you can fall asleep faster and stay asleep longer is by ensuring that you sleep in a very dark room. Make sure that you close your laptop, and avoid doing work on your computer or watching television for at least half an hour before you go to sleep. You should also get rid of any nightlights. If you need a light to go to the bathroom in the middle of the night, then use a motion sensor light that puts out red light. Tomorrow Sleep suggests that one of the best ways to make the room ultra-dark is to invest in blackout curtains. If you’ve ever slept later than usual at a hotel, you might have the curtains to thank for it. The lining on the inside of the curtains blocks out almost all light so that the sun doesn’t wake you in the early morning hours.
We all want a more restful sleep that lasts longer. Take these tips and put them to good use, and you’ll begin to experience the difference.
