In addition to regular bedtime, it is also important to make the bedroom a good place to sleep.
The more comfortable and relaxing your sleeping space is, the better your chances of falling asleep and staying asleep.
When creating a relaxing sleep atmosphere, please keep the following tips in mind:
• Get rid of all troubles and interruptions
• Control the room temperature; colder air (between 65 - 70 degrees Fahrenheit) will usually make you sleep more comfortable, but please follow Set the temperature to your preference.
• If possible, ventilate the room. Gently break the window to allow air to circulate.
The circulating fresh air will help you breathe deeply and provide you with the oxygen necessary for a good sleep.
• If there is noise outside the bedroom, use earplugs. There are many types of earplugs dedicated to sleep, so if you can't find the perfect pair at first, try other earplugs.
• If you decide not to use earplugs, use a white noise machine to mask the noise.
These machines are specifically designed for this purpose, or you can use fans or air conditioners to provide background noise. This will hide background sounds such as traffic or dog barking.
• Try using a CD player to play relaxing background music.
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• Your circadian rhythm, your body's internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body enter a drowsy state. Use mini blinds and thick curtains to block light from the windows. Try to wear an eye mask to block any remaining light.
• Keeping a clock by the bed can make your sleep problems worse. If you watch the clock all night, please lean it against the wall so that you can't see the time.
Constantly watching the clock will only make you think of sleep and lack of sleep, thus continuing the cycle of insomnia.
• Consider using indoor humidifiers in winter when the air is dry.
• Use the bedroom only for sleeping. Remove the TV, computer, and stereo. Your mind must only associate your bedroom with sleep.
• Wear the most comfortable clothes. Clothes that won't restrain you won't wake you up in the middle of the night.
As you can see here, there are many different techniques to help you sleep better.
Everyone has their own unique combination of elements, which constitutes their perfect sleeping environment.
If one suggestion does not work for you, please pay attention and try another suggestion until you find the one that suits you best.
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The devices used for sleep are also important to the sleeping environment. Sleeping equipment includes pillows, bedding, mattresses and pajamas.
Your mattress should be soft and strong so that your back is well supported and your body is comfortable when you lie down.
Make sure that the mattress is fully supported by the bed frame to prevent sagging.
The size of the mattress should also fit your body.
Make sure you have a large enough bed and enough space. If you have a single or double bed, please consider buying a larger queen or king mattress.
Use the pillow style and type that best suits you. As long as it can support your head and neck, it doesn't matter what it is made of.
Sheets and blankets must be clean and ironed.
If you don't like to wear clothes, loosen the quilt so that your feet can move freely.
To find the temperature that suits you, try different blankets of different weights and materials.
Since a cool room is more conducive to sleep, lower temperatures should be considered when choosing bedding.
Find a sleeping position that is comfortable for you and lie down in that position so your body knows it's time to sleep.
Whether you are lying on your back, side or prone, your favorite position will help you relax immediately.
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B. Self-Help Technology for Sleep