A good night’s sleep is vital to your overall health. Inadequate sleep is associated with a wide range of physical and mental health problems. While you are asleep, your heart rate slows, and blood pressure lowers, allowing your body to calm down and repair itself. Your bedroom is your sanctuary and your oasis.Get a new mattress and create a calming environment for Comfiest Sleep Oasis.
Your brain also goes through several cycles throughout the night that allow you to work through the day’s issues. To make sure that you can fall asleep easily and stay asleep, you need a comfy sleep space. There are a few ways to make your bed and bedroom as cozy as possible.
What Qualifies as a Good Night’s Sleep?
Before you set out to get a good night’s sleep, you have to know what that entails. The Pittsburgh Sleep Quality Index (PSQI) was developed to evaluate sleep patterns. It is a self-administered questionnaire with a combination of subjective questions to assess your own sleep patterns. It looks at seven areas: subjective sleep quality, how long it takes to fall asleep, duration, the ratio of sleep time to time in bed, sleep disturbances, use of sleep medication, and daytime dysfunction.
The PSQI can determine the quality of your sleep and what areas you are struggling with, which can help you decide what to change in your routines. As a general rule, it is recommended for adults to get between seven and nine hours of sleep per night. The exact amount you need is personal to you.
Create Your Oasis
Your bedroom is your sanctuary and your oasis. To create the most comfortable and sleep conducive space, you can follow a few general tips. First, the room should be slightly cool. While you are asleep, your body temperature lowers and, if the space around you is too warm, you won’t be able to sleep.
Keep lights to a minimum in your room when you are trying to sleep. If you like to have a small amount of ambient light, that can be ok, but the darker, the better. You especially should not have the blue light from monitors on while you are trying to sleep.
You might also consider getting a sound machine. It can be helpful to block out sound coming into your room from outside. Your sleep can sometimes be disturbed by sudden noises. A sound machine creates a steady sound you can listen to all night.
Don’t Consume Caffeine Late in the Day
Most doctors recommend cutting off caffeine about six hours before you plan to go to sleep. Caffeine is a stimulant and it can disturb your sleep if your body hasn’t had time to process it all before you go to sleep. Alcohol has a similar effect, so cutting back on consumption before bed is a good idea.
Also, you might be surprised what contains caffeine. Some foods like chocolate contain enough caffeine that your sleep can be affected, so double-check the labels to make sure you aren’t accidentally consuming caffeine too close to bedtime.
Avoid Eating Close to Bedtime
A growling stomach can distract you enough that you can’t get to sleep. However, an overly full stomach can also cause issues with your sleep. Try not to eat big meals less than two or three hours before you plan to go to sleep.
Be sure your body has time to get the more sleep-disturbing part of the digestion process out of the way before you go to sleep. Going to sleep soon after a big meal can cause heartburn or indigestion, which can wake you up. Try sipping on tea close to bedtime instead of snacking.
Get the Right Bed
One of the things that might be affecting your sleep is your mattress. Your mattress can get lumpy and uncomfortable after years of use, so it might be time to get a new one. Many studies show the impact your mattress can have on overall sleep quality.
There are many mattresses out there and you should look for the one that best fits your needs. Depending on how you sleep, you might need a softer or firmer mattress. There are also different types of mattresses, from traditional spring mattresses to memory foam to air foam. You can check out the best mattress brands review to get an idea of what you should look at first.
When getting your new mattress, make sure you have quality bedding and pillows to make it the most comfortable experience. Choosing new sheets and pillows can help you feel more luxurious in your new mattress.
Sleep is one of the most crucial aspects impacting your health, so it makes sense you would want to spend some time and money creating a space to help you sleep well. Get a new mattress and create a calming environment. Don’t eat too close to bedtime and enjoy a peaceful night’s sleep.