Do you struggle to wind down at night and drift off easily into a restful sleep? If you find yourself laying awake late or tossing and turning in the middle of the night, you may not be resting in optimal conditions. Try these tips for adjusting the atmosphere in your Richmond, Virginia, home. Making the right changes to your surroundings and routines can help you enjoy a healthier, more satisfying sleep.
Turn Off the Screens
Stay away from screens for the last hour or two before bed. Looking at your phone, tablet, computer or TV in the evening disrupts the body's melatonin production. These bright blue lights upset your natural circadian rhythms and encourage wakefulness. If you're scrolling through Instagram in bed, you're actually waking your body up. Illuminated screens ultimately make it more difficult to get a restful night's sleep.
Stepping back from screens can also help you quiet your mind if you use technology to check your email or catch up on work. Try a different bedtime routine that eliminates screen time, such as reading a book or working on a craft project.
Clean Up Your Space
If your bedroom is a cluttered mess, it can contribute to a cluttered mind and higher stress levels before bed. A messy room will also contribute to poor air quality, which can make you feel uncomfortable or downright sick as you're getting ready for bed.
Organize your sleeping space so everything has a place. You don't have to look at piles of laundry or other looming messes as you're settling in for the night. Store out-of-season clothes, shoes, and accessories in sealed boxes to keep them neat and dust-free.
Protect your bed from dust mites and other irritants with allergen-proof covers on the pillows and mattress. Launder your sheets weekly and vacuum or sweep the floor often. Change the HVAC system's filter at least quarterly for fresher air in your bedroom as well as the rest of the house.
If you want to take your indoor air quality improvements a step further, invest in an air cleaner. This device can remove additional airborne particles that your standard filter might miss.
Darken the Sleeping Area
Keep your bedroom as dark as possible to signal to your body that it's time for bed. Use light-blocking drapes on the windows, avoid night lights as much as possible, and cover any other illuminated items in the room. Getting rid of as much light as possible will give you a dark resting space that's ideal for shutting out distractions and drifting into a deep, uninterrupted sleep.
Adjust the Temperature
You'll sleep best if you're cool. There are several ways that you can help your body cool down before bed.
Begin with a hot bath. This rises your body temperature while you're in the tub relaxing, but it'll ultimately cool it down when you step out. Slip into lightweight pajamas that let your skin breathe, and avoid anything heavy, hot or restrictive. Opt for lightweight bedding, and try an indulgence like silk sheets.
Finally, adjust the thermostat in your home to keep things cooler at night. If you have a programmable thermostat, you can do this once and enjoy fresh cool temperatures every evening around your bedtime. It's best to stick to a routine, so your body will get into the habit of preparing for sleep at the same time each night.
Conveniently, this is also the best way to manage your energy efficiency. Your heating and cooling systems perform best when they maintain set temperatures for several hours at a time.
Getting a better night's sleep can be as simple as keeping up with your home's maintenance and trying a few new activities before bed. If you're afraid your indoor comfort is keeping you awake at night, contact Air Excellence, Inc. for an HVAC tune-up at 804-885-3888. We'll make sure everything is in optimum shape for a relaxing and restful night.
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