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Goodnight Sleep
Is your bedroom sabotaging your sleep? Fix the top five sleep sappers.
For a sound sleep
I don’t think I’ll ever be able to snore on a plane, but experts say that a few simple changes in my bedroom could help me sleep a lot better. I know that my fussy sleeper personality could make me sick. According to Dr Kevin, sleep disorder expert, “Not getting a good night’s rest can have an adverse impact on the immune system, making one more prone to colds, infections and serious conditions such as high BP.” Here are some simple changes that can turn any bedroom into a den of sweet dreams. Try them in yours—tonight.
You keep a messy pile of papers on your bedside table, desk and the floor. A cluttered sleep environment makes for a cluttered mind—the kind that churns well into the night. Stress is the number one cause of short-term sleep. Fix it Grab a basket, toss in any unfinished work—bills, files, brochures, spreadsheets— and promptly remove it. When you eliminate the stuff in your bedroom that isn’t related to sleep, your brain starts to associate the room only with sleep and intimacy. Keep your computer in another room, or in a cabinet that can be closed. The monitor’s bright display may inhibit your production of melatonin, the hormone that helps you sleep better.
The light from the street lamps disturbs you. Believe it or not, ambient light from streetlamps, alarm clocks and DVD players could be keeping you awake.
Fix it if there is light in the hallway, shut the bedroom door. Also, turn your alarm clock towards the wall. Or get a non-digital one. Wearing an eye mask also helps. It signals your brain that, yes, it really is night time. To block outside brightness get dark colored curtains for your bedroom and keep them drawn at night.
You keep waking up to different noises
For some people, any sound (the television, barking of stray dogs, rowdy neighbors, traffic, a running tap) keeps them awake. There are others, particularly city-dwellers, who can’t sleep in quiet places. Fix it surprisingly, it’s not the sound or lack of it that’s keeping you awake, it’s the inconsistency of sound or silence. Turn on a nearby ceiling or exhaust fan. This will act as a protective — blocking out disruptive sounds and providing just enough noise for those who can’t stand total silence.
You’re coughing, sneezing and sniffling all night...and you don’t even have a cold.
You could be sharing your bed with millions of dust mites and the residue they leave behind can trigger mild to very severe allergies.
Fix it to reduce allergens, vacuum and dust regularly. Replace mattresses that are more than 5 years old. Increasing a room’s airflow is one of the most effective ways to cut down on dust mites.