So you’ve just gotten back from partying for 6 days in the desert and, boy, are you tired. You are going to sleep, but this will not be a regular sleep; this will be an epic sleep. You are going to sleep like the dead and pity the person or thing that dares to interrupt you. But a sleep like this will take careful planning. You need to make sure this sleep is totally free of distractions. If you can just stay awake a few more minutes, you should do the following to ensure your sleep is the blissful one you are anticipating.
Turn Off Electronics
In order to fall asleep, your body increases sleep hormone levels as it gets darker outside. In turn, your body begins to associate darkness with sleep. Exposure to light from electronics, like laptops and cell phones, inhibit the formation of these hormones. For a good night’s sleep, turn off all brightly screened electronic devises at least on hour prior to turning in.
Studies show that people who play computer games more than seven hours per week do not sleep as well as those who refrain from such activity. Also, social media outlets can raise stress and anxiety levels.
Heat can be a major sleep distraction. The best combination for a good night’s sleep is a cool room and hot skin. Set the thermostat to 65 or lower to induce sleepiness and prevent night sweats.
Keep It Dark
Bright lights are not conducive to good sleep. They trick the body into thinking it is daytime, and prevent sleep hormones from forming. Turn off night lights, overheads, and table lamps. Close your blinds and consider investing in light blocking curtain for extra relaxation.
If you chose to read or write before turning in, try a small book light as opposed to a desktop or overhead light source. if you own a bright clock, check out the dimmer option to lower brightness and face it away from you to avoid obsessive time checks.
Reduce Unwanted Noise
White noise generators are available, as are recordings of natural sounds. These rhythmic sounds can drown out noises which can interfere with sleep. You may also want to listen to some soft music. You can do an online search to find specific pieces of music recommended to aid sleep. Experiment with different types until you find which works best for you. It may be classical or modern ambient.
Use earplugs to keep out background noises and annoying sounds, like car alarms or barking dogs.
Avoid falling asleep with head phones on, as they may become uncomfortable. Play music with a self timer, so you don’t need to worry about shutting it off after a certain time.
Take A Supplement
Herbal and mineral supplements have been used as sleep aids since time immemorial. Try taking 600 mg of calcium with 200mg magnesium as a sleep aid.
Hops are also great for helping with insomnia and relieving anxiety. 30 -120 mg should send you off to sleep nicely.
Wild lettuce tablets can also help to reduce sleep anxiety. Take a recommended 30-120 mg nightly.
L-theanine is a another supplement know to improve not only quality of sleep, but also alertness upon waking. Green tea also contains trace amounts of the amino acid.
Valerian roots supplements are another cure for insomnia. Two hundred to eight hundred mg whole help you fall asleep quickly and easily.
How do you keep your sleep distraction-free? Let us know how you keep your bedroom a sanctuary.