A good night's sleep is very important to improve your metal well-being and help you manage your anxiety better.
Study shows that poor sleep quality has negative effects on your brain function and hormones.
Here are 7 tips to create a perfect sleep environment that helps you have a better sleep at night.
Tips to Sleep Well at Night
Tip 1. Make your room dark
Even a small amount of blue light in the bedroom can disrupt your sleep.
It is important to have your room as dark as possible.
Cover all the light sources such as phone charger, clocks, TV lights and any other tiny light sources.
Tip 2. Keep your room cool
The ideal room temperature for a good night sleep is between 16-18°C (60-65°F). Body temperature starts to fall as bed time approaches. Then it will reach the lowest levels while you are asleep. This room temperature helps your body maintain slightly lower than 37°C (98.6°F) which is the best range to get a restful sleep.
However, experiment your own room temperature to find out what makes you comfortable.
Tip 3. Reduce noise
It is not always possible to stop all noise surrounding you. However, you could still put efforts on reducing those possible noises.
Soundproofing your room by sealing all gaps and cracks from window or door frames to reduce noise coming from outside. Hang heavy curtains to soak up sound. Having a thick carpet in your room not only helps to reduce noise but also makes the room feel comfortable.
Tip 4. Choose the right room color
You want your bed to be a place where you relax.
Keep your room in a solid color and simple. Using a mix and match of patterns and textures to create a comfortable and personal space.
Tip 5. Make your bed comfortable
Too much heavy layering on the bed sometimes ends up on the floor. Using weighty down-filled duvets, a washable quilt in a light fabric can make you a lighter bedding that you feel more comfortable in.
Some interior designers recommend a single-ply sheet over a double-ply one as single-ply threads makes a softer bedding.
Your pillow plays an important role of your sleep quality. Be sure to invest in one good pillow that tailors your sleep position.
Tip 6. No technology before bed
Evidence has shown that computers, phones, TV and other electronic devices emit blue light. The light can disrupt the body's clock and keep you from getting a good night's rest.
Relax and turn off your phone 90 minutes before bed to ensure a refreshing night's sleep.
Tip 7. Use aromatherapy
Scents are powerful.
Adding a relaxing scent can directly impact your bodies through the nervous system.
People have used lavender essential oil throughout history to ease mental, emotional, and physical ailments. Lavender has properties help soothe anxiety and lift depression.
As a lavender farm in New Zealand, we grow mostly Lavandula x Intermedia for lavender essential oil distillation. The aroma is calming and relaxing - a bit sharper than an Lavandula Angustifolia, due to its higher Camphor and 1,8-Cineole content. If you would like to learn more about our farm click here to discover our farm.
The following are lavender products that we highly recommended to increase your sleep quality:
Lavender Pillow Mist
Lavender pillow mist or linen spray not only relax your nervous system but also let you feel pleasant to go to bed. The study found inhaling the lavender scent increased the percentage of deep sleep. Deep sleep helps our bodies to recharge, heal and detox. Our immune system will weaken if you don't have enough deep sleep.
Lavender Massage Oil
Massage by using lavender massage oil is another way to relax your body. It helps to stimulate your body circulation. Studies has shown a massage with lavender has a more positive reaction including improved sleep, less anxiety and stronger mental capacity.
Lavender Sleep BalmApply our lavender sleep balm below nostrils, temples, neck, wrists anywhere that will help you diffuse the relaxing aroma. It helps for insomnia, anxiety, and natural stress relief.
7 Tips to Create the Perfect Sleep Environment for a Restful Night's Sleep
In conclusion, creating a perfect sleep environment is crucial for getting a good night's sleep. Poor sleep quality can have negative effects on your brain function and hormones. Here are 7 tips to help you create a perfect sleep environment:
- Make your room dark - cover all light sources
- Keep your room cool - ideal temperature is between 16-18°C (60-65°F)
- Reduce noise - soundproof your room, hang heavy curtains, and add a thick carpet
- Choose the right room color - keep it simple and solid
- Make your bed comfortable - invest in a good pillow and lighter bedding
- No technology before bed - turn off all electronics 90 minutes before bed
- Use aromatherapy - try lavender essential oil to ease anxiety and lift depression.
Remember, a good night's sleep is very important for your mental well-being and to help you manage your anxiety better.