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How to Get Quality Sleep by Improving Your Bedroom?

By Gary Wickman | Sleep Disorders | Rating:

When it comes to sleep you should create an environment that is conducive for sleep and develop a regular daily routine to solve your current sleep problems. Ironically enough, our bedrooms are often the only reason for our sleep problems.

Getting rid of distraction and clutter from your bedroom

Look carefully at your bedroom; is it free of distraction and clutter? Is sleeping the only thing you do in the room? Does the light too bright? How noisy is your room during the night? Can it be your safe zone in which you may enjoy a certain amount of freedom and privacy? Is it necessary to have a room that gives you a sense of calmness that relieve you from the ordinary strains and stresses of the day? Perhaps, a bright and loud plasma television is plugged on the wall, your noisy gaming PC is near the bed, and the documents are piled up on nearby desk, if it sounds like your bedroom, your first priority is to remove as much of the distraction as you can. Setting up a serene sleeping environment is the most important rule of quality rest.

The first distraction you should banish from your room is the TV set. While a few people find that tuning to a dreary TV program can put them to sleep, instead many others tend to choose interesting programs on their beds. Frantic images, loud advertisements, and anxiety inducing news reports, may take up some place on your mind, which make you mentally active. If you always watch television late into the night, then put it into another room.

This is just a basic sleeping solution and you may need to experiment to see whether the television is a hindrance or a help. Of course, you may need to do some sacrifices, if your favorite soap opera or sitcom starts at 0.30 AM, you should learn to live without it.

As you might imagine, the TV isn't the only likely source of distractions in your room, your gaming computer, a pile of documents, or cellphone trigger thoughts of play, work, and other responsibilities. Try to clear your nightstand and leave only an alarm clock and a bedside lamp.

Dealing with lighting

If you are like most people, a completely dark bedroom is essential for quality sleep. Make sure the bathroom and hall lights are turned off and cover all windows to prevent light from street lights from entering your room, lined drapes and shades should be enough, but if you are especially sensitive to even a little light, you should get a special blackout shade that completely cover the window. Even so, it's important to know that if your room is completely dark, just a brief flash of light from passing cars can be really distracting, so in some cases, it could be a good idea to have a dimly lit room. Using a dimmer is a good way to experiment with the amount of lighting you're comfortable with.

Dealing with noise

The annoying sounds of a dripping faucet and the sudden wail of a police cruiser may seriously disrupt your sleep. As a matter of fact, any slight unfamiliar sound may quickly wake you up. Find a way to make yourself get used with background noises, because the chirping of crickets, passing trains and noisy street traffic are unavoidable in many neighborhoods.

Just like a completely dark room may prevent you to get a quality sleep, a very quiet room may also amplify any incidental noises. It is a good idea to have white noises in your room for example, the sound of air-conditioner or the radio static, some people find these noises block out disturbing sounds and help them to relax.

And, of course, sex

A discussion of the sleep environment simply wouldn't be complete without mentioning the one other activity automatically associated with the bed: Sex. For most couples, the bed is where it all happens, and it usually happens at night, just before they go to sleep.

The good news is that, for most people, engaging in pleasurable sexual activity at night does not interfere with getting to sleep. In fact, many men and women find that it actually relaxes them and thus helps them to fall asleep even faster than if they'd abstained.

On the other hand, the operative word here is pleasurable: If sex is stressful or anxiety-provoking for you and you're having trouble with sleep you'll only compound your insomnia by relating it in time and space to sexual activity. You should certainly consider seeing your doctor about the problems you're having and, until you've found a way to deal with them, it's probably best to engage in sexual activity outside of the bedroom.

In addition, some people find that having sex stimulates rather than relaxes them. After sex, they remain wide awake maybe satisfied and happy, but still wide awake and often while their partners fall blissfully to sleep. If that sounds like you, you may want to choose to have sex a little earlier in the evenings so that you have a chance to unwind before sleep, or in the mornings so you'll be really ready to roll when the alarm goes off.

Again, the object is to create as uncluttered a bedroom and as serene a bedtime as possible. If having sex helps you fall asleep, then by all means engage! If you find that it disrupts your ability to sleep in any way, then it may be best to find a new time or place.





Gary Wickman

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