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How To Optimize Your Bedroom For Better Sleep

bedroom night time

A lot of us struggle to get enough sleep and having a busy schedule doesn’t help. Thankfully, changing your bedtime habits and bedroom décor can make a world of difference.

Keep reading to find out how to optimize your bedroom and get a better night’s rest.

Unplug from Your Personal & Business Life

Powering down your cell phone, closing your laptop, and turning off your TV will help you relax and put your mind at ease. Not paying attention to your work and personal technology will help your mind drift away when it’s time for bed.

Blue light emitted from electronic devices suppresses the release of the sleep-inducing hormone melatonin, making it more difficult to sleep. It also delays and decreases REM sleep, which can make you feel tired the next day.

Set Up Your Bedroom
bedroom setup

There are numerous factors to consider when trying to optimize your bedroom for sleep. Temperature plays an important role, and it’s actually easier to fall asleep in a room that’s on the cooler side. Much like blue light, a warm room can suppress the release of melatonin.

Adding plant life will help with air quality and breathing and can help create a tranquil space for you to doze off. You can also fill the room with scents you love to help you relax. Grab your favourite scent warmers or oil diffusers and place them on your nightstand or dresser.

Another more obvious tip is to make sure your room is dark. Now is the time to turn off your TV (or don’t have one in the bedroom at all) and get rid of all other electronic devices. Switch off all lights and close any blinds or drapes that could let natural light in to disrupt your sleep.

Unwanted sounds can also irritate you as you try to rest. For people in particularly noisy homes or areas, earplugs can be useful. Another great option is a sleep aid such as a sound machine or white noise device with a built-in alarm clock. These great inventions can help block out street noise, barking dogs, loud neighbours, and plenty of other sleep irritants.

Creating a relaxing sanctuary can help revive your body for another busy day. Follow our blog for more great tips!

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The Benefits of Meditation for Better Sleep

bedroom sunrise

Attaining a truly restful night of sleep may be harder than you think. When we settle down and prepare for bedtime, our wandering minds can make it difficult to drift off. Luckily, there are practices like sleep meditation that can help you get the rest you need.

What Is Sleep Meditation?

Sleep meditation is the state between being awake and asleep. Yoga Nidra or yogic sleep is a state of consciousness like the “going-to-sleep” stage but is typically induced by a guided meditation. During yogic sleep, your body is completely relaxed, but you remain mentally aware.

The practice has been gaining popularity lately thanks to contributions from influential figures such as Deepak Chopra.

Techniques

Guided sleep meditations include many different techniques you can practice. Retracing your day is a great way to start your bedtime meditation. Review your day in detail in your head, focusing on each important event for 20-30 seconds.

Gratitude meditation is another useful technique to try. It focuses on expressing gratitude for the things in your life, whether they are personal or spiritual. Retracing your day can also help you think of things to be grateful for.

Counting can help slow your mind down and filter out negative thoughts. Silently count your breaths down to ten and then start over again. Repeat until you are relaxed.

Visualizations can help shift your mental state, similar to hypnosis. With this technique, you choose something or someone as an object of focus instead of your breath. When your mind wanders just come back to the mental image.

Apps to Use

To effectively practice sleep meditation, there are a variety of apps to assist you.

Headspace is a great app for beginners that offers bedtime stories in addition to guided meditation courses.

Sleep Cycle is another handy tool you can use to track sleeping patterns and it also includes plenty of other insightful statistics.

Last but not least is Reflectly, which features a journal that can be used to help you remember ideas for gratitude meditation.

Getting a good night’s sleep is important for us all. Prepare your mind and body and achieve restfulness with meditation and follow our blog for more great content!

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How To Determine Your Sleep Chronotype

bed flat lay

Getting enough sleep is something a lot of us struggle with. Things can also become increasingly difficult when it affects your daytime schedule. One way to help better plan your day is to get familiar with your sleep chronotype.

How Do Chronotypes Work?

A sleep chronotype is a behavioural manifestation of a person’s sleep-wake cycle. It is the natural tendency for an individual to sleep at a particular time during a 24-hour period. A chronotype can help indicate a person’s most likely time to sleep during a day.

Your chronotype coincides with your biological clock in a variety of ways, including how you wake up and whether or not you require an alarm clock. Your eye sensitivity to light and production of melatonin (a hormone that regulates your sleep-wake cycle) are also highly relevant factors.

The Chronotypes
bear

Sleep chronotypes are commonly broken down into four categories: bear, wolf, lion, and dolphin.

Most people fall under the bear chronotype, meaning their sleep-wake cycle corresponds with the sun. They wake easily, but also fall asleep without a problem and are normally most productive before noon. They are prone to decreased productivity following lunch around 2pm-4pm.

The wolf chronotype has trouble waking up in the morning and feels most energetic when getting out of bed around 12pm. They feel productive right away with their peak ending around four hours later. These types of people usually get another boost at 6pm enabling them to get more done when everyone else has stopped work for the day.

Lions are almost the inverse of wolves. They like to wake early in the morning and feel their best up until lunchtime. They’re also more likely to go to bed earlier, around 9pm-10pm.

Lastly, for those of us who have a difficult time setting any sort of routine sleep schedule, there is the dolphin chronotype. Unfortunately, dolphins often don’t get enough sleep because of their sensitivity to things like noise and light. Their peak productivity is between 10am-2pm.

For more details on how to plan the ideal sleep and daytime schedule read this article.

How To Determine Your Chronotype
dolphin

There are a variety of useful questionnaires that can help you determine your sleep chronotype.

The Morningness-Eveningness Questionnaire by Swedish researcher Oslov Ostberg, the Munich Chronotype Questionnaire by Till Roenneberg, professor of chronobiology at the Institute of Medical Psychology at Ludwig-Maximilian University in Munich, Germany, and The Power of When Quiz by clinical sleep psychologist Dr. Michael J. Breus are all great resources.

Dr. Breus has also written a book dedicated to sleep chronotypes titled The Power of When: Discover Your Chronotype – and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More, which is available on Amazon.

Sleeping is essential to make sure your body is prepared to tackle each day. Learn your chronotype and get your day started the right way.

Disclaimer: The contents of this article are not intended to substitute for professional medical advice or diagnosis. Please consult your physician or medical practitioner for personalized medical advice.

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