From parent/teacher conferences to football games, fall is a busy time of year. Getting good rest and the right amount of sleep not only helps you recharge, but can also keep away those yucky seasonal colds. Your environment greatly impacts your sleep patterns, so we’ve gathered a few ways your home can help you sleep.
With school back in full swing, it seems the morning alarm clock always comes too soon. Getting a solid amount of sleep is critical for your and your family’s health and well-being. Your home actually plays a big part in the quality of rest that you get. We’ve gathered a few strategies you can apply at home to create a surrounding that supports good sleep!
Plan Your Bedtime Shower
The time you shower can assist your shuteye schedule. The University of Texas at Austin conducted a study that showed the time you shower or bathe can improve your nightly slumber.
Bathing in warm to hot water just one to two hours before bed can help you fall asleep 10 minutes faster than usual. The optimal time is 90 minutes before bed and the best water temperature is 104-109 degrees fahrenheit. Use an aromatherapy Sleep body wash and you’ll be snoozing like a baby in no time.
Use “Warm” lighting
Humans have been around for about 150,000 years, while the use of electricity has only been around for the past 140 years. Even then, most Americans didn’t have electricity until the 1930s. Our brain evolved to register “blue light” as a message to “wake up” (initially deriving from the bright blue morning sky). Our brain registers “yellow light” as a message to “wind down” (initially deriving from candle light or bonfires in the evening).
After the sun sets, make sure to only have a few warmly lit lamps on to create an ambient glow in your space. Also try your best to not hold electronics close to your eyes as bright light alerts your brain to stay awake.
Get a “Pink Noise” Fan
Okay, we know that a fan blasting cool air isn’t necessarily cozy, but it DOES promote better sleep. This special sleep-inducing fan actually creates “pink noise” instead of “white noise.” Pink noise fluctuates from high to low frequencies like noises found in nature (ocean waves, rain, wind). It’s been found that pink noise improves the duration of deep REM stages of sleep, which are the more refreshing, restful stages of sleep contributing to better brain health.
Create a designated “retreat” space
If you are tossing and turning while stressing about the minutes ticking by, it’s actually recommended to get out of bed. Find an area in your home to create a spot you can retreat to during those restless nights. Plant a book to read to fatigue your eyes (go for one that’s wordy and slow versus a suspenseful thriller). You can try placing a meditation cushion in this area, so you can sit comfortably on the floor to do some sleep-inducing breathwork. Make sure this retreat space is cozy with blankets and items that will help take your mind off the morning. Once you feel sleepy, return back to bed.