Tips to better sleep

The quality of your sleep is incredibly important for your mood, body, and brain!

Let’s talk about how important it is to make sure your bedroom is cool, dark, and quiet. You’ve probably already heard this, but it really can make a HUGE difference.

Keeping a cool room matters because your body’s temperature naturally drops when you sleep, and anything that interferes with that can make it hard to stay asleep.

Anywhere between 60 and 67 degrees is the sweet spot.  Personally, we sleep with the temperature at 69 and use a pedestal fan. 

Next, making sure your room is quiet is also important. If you need help drowning out outside noises, try using a sound machine or white noise app.

You probably already have everything you need to create the perfect ambient sound for your room. There are literally dozens if not hundreds of sleep apps for your phone or tablet, and if you have any smart home devices, like those that use Alexa, they also can play white noise for you.

You can even go crazy and try pink and brown noise too, because those are options, along with rain showers, the ocean, and forest sounds.

This next tip can be a gamechanger if you sleep in the same bed with someone else. It’s something that’s pretty common in European countries like Germany and Switzerland.

It’s using two comforters on one bed. No top sheets, just two comforters. That’s right, you each get your own! This is a great idea for a couple reasons.

One, there’s no more fighting for the covers. And if one of you is having a restless night or tossing or turning a lot, you are less apt to be woken up by someone moving the blanket around.

Two, and this is a biggie, you both get to choose how heavy or light your blanket is. This can make a big difference if one of you likes to sleep at a colder temperature than the other.

The only downside is washing your comforter cover more often, since it works as both your sheet and your blanket. But it can be totally worth it.

This next tip can make a surprising difference.

Make sure your room is as uncluttered as possible. Even though your eyes are closed when you sleep, if you are surrounded by clutter in your bedroom, it can be really hard to fully relax.

Your closet and bathroom door should be closed, your surfaces clutter-free, and if at all possible, keep anything work-related out of your room. Basically, your bedroom should be reserved for bedroom activities.

Last tip – if you watch TV in your room, consider using a blue light filter so the light doesn’t interfere with your sleep.

The blue light emitted from your TV, phone or other device can send signals to your brain that interfere with your body’s natural hormonal rhythms and make it hard to fall asleep.

There are many filters and apps available to help you with this!

I hope these tips help you get an awesome night of sleep tonight! Have any other tips that you use to get a great night’s sleep?  Let me know in a comment below!

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madison hanna

lifestyle + business coach