Waking up refreshed from sleep is one of life’s greatest pleasures. Not only will you feel like hopping out of bed in your Spring Hill, Florida, home to greet the day, but the restful sleep you get is healthy for your brain, your body, and your emotional well-being. When you have not slept well, your energy levels are low and your work productivity can be reduced. By making simple changes, creating routines, and making sure your room is quiet, cool, and dark, you can have the best sleep of your life.
Keep a Sleep Schedule — Even on the Weekends
When the weekend rolls around, we may wish to stay up later than we do during the work week and sleep longer in the morning. However, if you go to bed at the same time every night and wake up at the same time in the morning, you will set your body’s internal clock and create a natural circadian sleep-wake cycle.
If you go to bed when you are not truly sleepy, you may end up in bed tossing and turning. Going to bed at the same time every night when you are truly tired should ensure that you fall into a deep and restful sleep. If you have plans for a late-night on the weekend, try to avoid sleeping later the next day. Instead, wake up at the same time, take a nap later in the day, and then resume your natural sleep-wake schedule.
Control Exposure to Light and Keep the Room Cool
Our bodies create a natural sleep hormone called melatonin which is controlled by exposure to light. When it begins to get dark, the brain secretes melatonin, making you sleepy. The lighter it is, the less melatonin is released and you tend to be alert longer.
In the evenings, do your best to avoid bright screens from the television, computer, tablets, and smartphones for at least one hour before bedtime. Avoid looking at your smartphone and backlit e-reader when it is time to sleep as the light will disrupt your sleep cycle.
Keep your room cool, between 65-70 degrees Fahrenheit for optimum sleeping conditions. Make sure your HVAC system is clean and running smoothly for efficient temperature control. Keep your ductwork clean to keep the indoor air quality up to par. Keeping your humidity levels at a comfortable percentage can also help to keep your room cool for sleeping.
When it is time for sleep, make sure the room is dark. Lights from charging systems and electronics should be covered up as much as possible. Put heavy curtains on your windows and if you must, wear a sleep mask. If you are sleeping in a noisy environment, either put in comfortable earplugs to block out noise or invest in a machine that creates white noise designed to help you sleep.
Exercise and Eating
Exercise has many health benefits including speeding up your metabolism. It is best to exercise during the day when you want your metabolism revved up. If you exercise too close to bedtime, you may have trouble sleeping throughout the night. Keep your vigorous exercise routine to the morning or mid-day. Gentle yoga or stretching can be beneficial to restful sleep, just don’t overdo it.
Watch your caffeine intake as well. Caffeine can stay in your system for 10 hours, so drink your coffee smartly. Do not eat heavy meals before bed and be careful of spicy foods that may cause stomach upsets. Alcohol can certainly make you drowsy, however right before bed is not advisable as the sugars in the alcohol will wake you up later in the night when they begin to metabolize.
Install a Smart Thermostat
Sleeping in a room that is cool, quiet, and dark is the best recipe for a restful night’s sleep. Install a Wi-Fi smart thermostat so the temperature can be set at an even 65-70 degrees Fahrenheit. The thermostat will keep your room at a comfortable sleeping temperature all night long.
A good night’s sleep should never be compromised by too much light, noise, or uneven temperatures in your bedroom. By following the simple strategies above, you will be on your way to the best night’s sleep ever!
If you would like to schedule an appointment with Senica Air Conditioning to have a smart thermostat installed or to discuss our affordable maintenance agreements, please call us today, at 866-881-5935.
Image provided by Shutterstock