9 Ways to Fix Your Environment for a Sleep Conducive Bedroom
Are you finding it hard to fall asleep? As a med student, you have a lot of work during the day. And all you want to do when you get home is eat and sleep. Having a sleep-conducive bedroom is the key. Here are some tips for better sleep.
If your bedroom is not well organized for optimum sleep, you will find yourself getting little or no sleep at all.
How you treat your bedroom is very important to the quality of sleep you get overall. You need a sleep-conducive bedroom to get the job done.
The state of your bedroom will determine how long and how well you sleep. How so, you ask? Here are 9 ways to work on your sleep environment to make sure you are getting enough rest:
1. Paint your Room
It has been scientifically proven that the colors blue, green, and yellow are soothing colors that help you sleep better. They have a way of relaxing the mind and keeping you calm. These are perfect states for the body to fall asleep.
2. Associate your Bedroom with Sleep
When you think about your bedroom think about being knocked out in Dreamland. This way, your mind will know that when you are in the room you should lay down and pass out.
3. Make Sure the Room is Quiet
It’s easier to fall asleep in a quiet room. By quiet we do not mean total silence. We mean doing away with all distracting noises. If you have situations where you cannot do away with some noises that keep you awake, invest in a sound machine.
The machine gives off sweet soothing sounds. These sounds calm and relax your mind as they drown out the other distracting sounds.
Set a timer for your music to go off. This is only if you need music to go to sleep. The timer will make sure the music goes off while you’re in Lala Land. So you won’t wake up because of the noise.
4. Get a Comfortable Bed & Pillow
Your body will feel relaxed when lying on a comfortable bed. If your mattress and pillows are not comfortable, then replace them.
It’s a good investment that will help you get quality sleep. And if you get high-quality sleeping materials, you won’t have to replace them for a long time.
See also: 10 Tips to Combat Insomnia So You Rock in Medical School
5. Lights Off
Make sure the room is dark. Sleeping in a dark room is easier than sleeping in a room that’s lit up. Light makes the body slow down the production of melatonin. This is a sleep hormone that promotes sleep in the body.
So, get thick curtains, turn off all the lamps and bulbs, face your phone downwards and get some good rest.
6. Use Aromatherapy
Some scents like vanilla and lavender calm and relax your mind, making it easier to sleep. Your brain will also pick up on these scents, which is called aromatherapy. Each time you smell these aromas, your body will know its sleep time.
7. Declutter Your Bedroom
Get rid of everything in your room that is not sleep-related. Take it all to another room. That way, you only go into your bedroom to sleep, instead of working on something or watching TV.
A TV in your bedroom is your biggest enemy. Watching TV before you go to bed keeps your mind alert and delays sleep.
The TV also has a blue light. This light makes your body reduce the production of melatonin, the sleep hormone.
See also: The Basic Guide to Becoming a Doctor in the US
8. Get Rid of Electronics
Having electronics in your bedroom distracts you from sleeping. They keep your mind alert and produce lights that slow down the production of melatonin, which regulates you sleep-wake cycle.
9. Make the Room Cool
As you sleep, your body temperature goes down. Having a cooler room will cool your body faster, making you fall asleep quicker.
Make your bedroom your sleeping sanctuary if you want to get good quality sleep. Do away with all sleep distractions. And work towards making the room comfy, cozy and sleep-friendly.
This way, you get good night’s sleep and are well-rested the next day thanks to your sleep conducive bedroom.