Where you sleep matters.
We’ve all tried to get some sleep in uncomfortable places.
And you’ve probably noticed that it’s not as easy to sleep in some places than it is in your own bed.
A bad sleep environment not only makes it harder to beat insomnia.
It also makes the quality of the sleep you do get worse.
You might think you’ve slept well, but actually missed out on some of the most regenerative deep sleep that truly rejuvenates and energizes you.
There are certain aspects you can adjust about your sleep environment to fall asleep easier, stay asleep longer and improve the overall quality of your sleep.
One of the most important ones is to make sure your bedroom is pitch black.
Here are some other adjustments you can make that make a big difference on the quality and quantity of your sleep.
Tip #1 KEEP IT COOL
The temperature of your body has a very strong impact on your ability to sleep. As you know, we’ve evolved to sleep at night and be awake during the day.
Our bodies have become used to cues that signal day and night time to regulate our body’s sleep cycles.
One such cue (which we already discussed) is light and darkness. Another one is HEAT. At night, the temperature outside drops.
Our bodies have grown accustomed to that to see cold as a cue to fall asleep.
Research shows that if you cool down your body, it’s easier for you to fall asleep.
Heat up your body temperature, and it becomes harder to fall asleep.
Research also shows that insomniacs have a significantly higher body temperature than normal right before bedtime.
Keep your bedroom and your body cool to improve your sleep.
TO SLEEP BETTER:
1. Keep your bedroom cool at night. Research shows that the optimal temperature to fall asleep is around 68° Fahrenheit (or 20° Celsius). Anything too far above that point, or below 60° Fahrenheit (15° Celsius) will most likely cause some difficulty sleeping.
2. Take off socks and other constricting clothing that heats up your body too much.
3. Take a hot bath 1-2 hours before going to bed. In the bath, your body temperature will increase. But when you get out, your body temperature will fall, and make you just a bit cooler when you finally go to bed. Plus, your mind will relax, making it easier for you to fall asleep.
Tip #2: ONLY USE YOUR BEDROOM FOR SLEEP & SEX
Human beings are creatures of HABIT.
Your brain is always looking for patterns in your environment to automate its behavior on.
If you do something often enough in a certain room in your house, after a while it becomes automatic.
You don’t have to consciously think about what you do when you go into different rooms in your home.
Open the fridge and you get hungry. Sit down on the couch, and you might want to watch TV.
Go to your bedroom and you get tired.
Or at least - that’s how it should work.
If you allow your bedroom to be a place where you do a lot of random activities, you’re NOT creating a strong neural association to sleep when you go to bed at night.
When you lay in bed, your brain might expect you to watch television.
Or browse your phone, answer emails, surf the web, or check social media.
Instead of helping you fall asleep, it keeps you up and alert whenever you lie down.
So, train your brain to fall asleep when you’re in your bedroom. Getting a good night’s rest will become a whole lot easier.
TO SLEEP BETTER:
1. ONLY use your bedroom for sleep and sex to train your brain what to expect here. Any other activity can take place somewhere else.
2. Don’t work or browse the internet in the bedroom. If you have a partner, ask him or her to do the same.