How to do it:
Dim
the lights in your home an
hour before you go to sleep.
Why do it:
Practicing good sleep hygiene is
the first step to getting the optimal 7-8 hours
of sleep each night. Dimming the lights
before bedtime prepares your body for sleep,
allowing you to
fall asleep faster and stay
asleep longer.
Use light-blocking window
shades or sleep mask
Remove the tv and computer
from the bedroom
How to do it:
Hang
dark shades and heavy
drapery that can block out all outside light
when drawn. Make your room as dark as
possible for the best sleep. If replacing
window treatments is not an option or you
share your
room and darkness is not
always possible, try a sleep mask to block
out light.
Why do it:
Light can be disruptive to sleep,
even light from a clock or a computer.
How to do it:
Remove all screens from
your bedroom
including televisions and
computers.
Why do it:
The bedroom should only be used
for sleep and sex. Removing screens from the
bedroom helps reinforce the association
between the bed and sleep. In addition,
artificial light from
screens including digital
clocks can disrupt sleep.
Put a lavender plant next to
the bed
Minimize noise in the bedroom
How to do it:
Purchase a lavender plant
for your bedroom or keep some lavender
sachets or essential oils by your bed.
Why do it:
The
smell of lavender is
calming, soothing, and helps induce
sleep. Studies show that plants also have
proven stress-releasing qualities.
How to do it:
Install double-paned windows in
your bedroom.
Why do it:
Double-paned
windows help block
out noise, which can be disruptive to sleep.
Noise-reducing curtains and blinds are
another good alternative. If those are not an
option, another way to block out unwanted
sounds is to use earplugs or “white noise”
such as a fan,
air cleaner, or sound conditioner.
Set up your bedroom for better sleep
and downshifting.
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