It is estimated that between 50 and 70 million American adults are living with varying sleeping disorders of which insomnia is by far the most prevalent. While the consumer market is inundated with a number of pills and potions that can help a tired individual overcome a sleeping disorder, there are also a number of more natural approaches you can employ to ensure you get a good night’s rest. One way to increase the prevalence of sound sleep is to meditate and engage in yoga on a daily basis. Another highly effective way to ensure you get the required 7 to 9 hours of sound sleep a night is to make sure that your bedroom is as conducive to sleep as possible.
Get Rid Of The Clutter
Sleeping in a cluttered room can have a huge impact on your quality of sleep. Not only can clutter act as a visual distraction, but it can also harbour dust that can affect the air quality in your room, making it difficult to sleep. Your bedroom should, where possible, not be associated with any other activities including work as it will make it very hard for your brain to switch off at night. While a TV is not necessarily considered ‘clutter’ it may be a good idea to move it out of your room along with other unnecessary things. When you have a TV in your room it will undoubtedly become habit to watch prior to bedtime. This exposure to blue light can hinder your sleep even further, making it not only difficult to fall asleep but stay asleep as well.
Invest In A Quality Mattress
According to the National Sleep Foundation, up to 90% of people are aware that a poor-quality mattress can be detrimental to both their sleep quality and overall health. Despite knowing this, most people do not make investing in a good mattress a priority. It is normally the upfront expense of a new mattress that is the biggest deterrent but considering that you spend a third of your life on your bed, it is definitely worth buying the best mattress you can afford. Before parting with any money you might want to read reviews of the Puffy mattress, the Loom & Leaf mattress, the Bear mattress and offerings from other reputable brands. There are mattresses to suit every need on the market and once you find one that is perfect for you, you are bound to experience improved sleep almost immediately.
Ensure That Your Room Is A Comfortable Temperature
If your room is too hot or too cold, chances are you will battle to fall asleep due to sheer discomfort. The ideal room temperature to fall asleep in is anywhere between 60 and 70 degrees according to research conducted at Loma Linda University in California. While being able to control the temperature in your room with an air conditioner, heater, or fan, your choice in bedding and pajamas are also important. Multiple layers of bedding can become heavy and hot while pajamas can twist and turn making it virtually impossible to sleep. If you can control the air temperature of the room you can actually sleep naked under a single, light-weight comforter or blanket while enjoying unrestricted comfort.