To sleep well it is important to have a bedroom that strengthens this cause. To do so there are a few simple guidelines to improve your bedroom and thus improve your night’s rest. Follow these 7 steps:
1. Make your bedroom a single-purpose space.
A bedroom is not meant to be a multitasking room. They are solely for sleeping, resting, curling up with a good book and lovemaking. Stop using your boudoir as a home office space or workout area. Exclude these items to another part of your home and create a peaceful calm place in your bedroom.
2. Banish clutter.
This might be a more known bedroom problem and most of all sleep improver but make sure your bedroom is neat and clean. A buys cluttered bedroom creates a feeling of restlessness and this in turn makes it harder for people to relax and sleep well. If your room is clean and looks calm and tidy, you’ll be able to clear your head and relax! Still need a lot of stuff to be stored in the bedroom? There are enough storage boxes that help an uncluttered look such as under-bed storage for example.
3. Remove dust.
Dust can be a real problem when it comes to resting, it can trigger all kinds of allergies and can prevent you from sleeping. Make sure you regularly clean your bedroom to prevent dust to settle and make sure you breathe in clean and healthy air at night.
4. Use the right curtains
Every presence of light in your bedroom can alter your natural sleep patterns. By creating a complete dark bedroom you’ll notice your sleep will be deeper and more rejuvenating when you wake up!
5. Not unimportant – Find the right mattress.
Make sure to do your research when buying a new mattress. The ideal mattress should suit your personal needs. You should consider preferred sleeping positions, sleep habits, weight etc. when buying a new mattress. Everyone is different and therefor every person has different needs when it comes to a new mattress. When you go mattress shopping make sure you dress comfortably and wear easy-to-slip-off footwear so you can spend time sprawling out and testing the mattresses
6. Get the right pillow
Might seem like a small adjustment but a pillow can change a lot about your sleep. As stated about the mattress the pillow also can greatly improve your night’s rest and eliminate midnight tossing and turning. You sleep the best when the muscles in your head and neck are most relaxed. When sleeping on your sides your neck needs more support for example from a high pillow. But when you’re a stomach sleeper you’ll prefer a low pillow.
7. Set the mood.
When all the clutter is banished and your mattress and pillows are perfect you can turn the focus on decorating the bedroom. You can change the color of the walls for example, but make sure you choose a relaxing color palette. Do not choose bright or busy patterns!
You may be asking yourself: who is Tim Ferris? Tim Ferris is the serial entrepreneur who has written a couple of influential books including “The Four Hour Workweek”, “The Four Hour Body” and “The Four Hour Chef”. Tim is passionate about optimizing anything in his life and the life of people around him, and he recently tackled the subject of sleeping in his podcast. Tim explains that his interesst in sleep began when he was doing an experiment (going without sleep for 5 days and observing the side-effects. He starts off with saying he did not make it 5 days. Hallucinations prevented him to last the entire 5 days, but he has always continued to experiment with sleep optimization and variation.
The following tips are ones he has picked up over the last 15 years which he actively uses to improve his sleep and his nights rest.
- Consume 150-250 calories of low-glycemis index foods in small quantitys prior to bed.
Low blood sugar followed by overnight fasting often is the reason for morning fatigues and headaches. When you have a small healthy snack before bed this can be prevented. What are low-glycemic index foods? Try a stick of celery with almond butter, a mandarin and some almonds or plain low fat or fat free yoghuty with an apple.
- Use ice baths to provoke sleep.
As mentiouned in our previous blog Tim Ferris also mentiones the mistakenly assumed fact that warm baths before turning in help you fall asleep faster. According to Tim, cold baths are more effective.
As there aren’t really any studies done on this subject, Tim decided to test the effects of taking 10 minute ice baths 1 hour before going to bed and found that it absolutely helped him be more relaxed and sleep easier. How do you take an ice bath? The icebath is simple: 2-3 bags of ice, put into a half-full bath until the ice is about 80% melted. Beginners should start with immersing the lower body only and progress to spending the second five minutes with the upper torso submerged
The result: it’s like getting hit with an elephant tranquilizer. Don’t expect it to be pleasant at first.
- Eating your meals at set times can be as important as sleeping on a schedule.
People talk a lot about rythyms and establisging a regular sleep schedule. But often people cut into their bedtime as this is an easy way to create “more” time. Having a set time to go to bed is just a question of being firm and once you see the benefits of a sleeping schedule it’s easier to hold on to. Also eating meals at set times helps you to regulate hormones like: melatonin, ghrelin, leptin, and other, these hormones affect your sleep cycle.
- Embrace 20-minute caffeine naps and ultradian multiples.
Test “caffeine naps” between 1-3 pm. Set your alarm for no longer than 20 minutes, which prevents awakening in the middle of a restorative sleep cycle. Interrupting these cycles often leaves you feeling worse than no sleep
For longer naps, test multiples of 90 minutes, which is called an “ultradian” rhythm, But don’t forget to factor in your time-to-sleep. If it takes you up to an hour to fall asleep your alarm for 7 hours should be: ((4 x 90 minutes) + 60-minute time-to-sleep)= 7 hours away
- Turn off preoccupation with afternoon closure and present-state training.
As tim ferris has “onset insomnia” he has no trouble staying asleep but does have a difficult time falling asleep. He feels there are two approaches that have a good effect with this issue. 1. Determine and set a to-do list in the afternoon for the next day to avoid late-night planning. 2. do not read non fiction prior to going to bed. this encourages projection and future planning. fiction however engages imagination and demands attention to the present.
Want to listen to the full podcast yourself? Follow the link below!
Starting in our relationships we spend a lot of time being in love and in bed with our partner. At that time we can’t keep our eyes, hands and thoughts off of each other but after some time this changes. We get more busy as life takes over and instead of going to bed together tv shows, internet games, children, work etc. need more attention than our spouse.
Turn in at the same time
Research shows that if couples turn in together this has an influence on the relationship. 75% of people who are in a relationship and turn in at the same time are happy within their relationship as this percentage goes up a lot of women even label their relationship as improving! This seems easy enough right? So pick the right priorities and turn in together!
Sleeplessness causes more than just tiredness
When we don’t sleep well our face shows signs of sleeplessness such as deep wrinkles, dark circles around our eyes and an overall less colourful face. It’s not only our face that shows signs of distress, also our mood and temper is influenced if we don’t have a good night’s rest. Ever had an argument with your spouse that didn’t need to escalate that badly? Negative feelings often get a predominance over positive when we feel tired and haven’t slept well.
Arguing and Sleeping
As we shouldn’t leave our houses when we are in an argument with our loved ones we shouldn’t go to bed angry either. Irritation in the night doesn’t help a relationship. the more tired we are the more important our disagreements seem. especially women are more inclined to hold on to angry and/or sad feelings in the morning. So suck it up give each other a kiss and sleep better but also keep a better relationship with your loved one.
Every now and then we all have our issues with sleep. As we read in the previous blog a good nights rest improves a lot of possitive effects.
But this doesn’t mean that it is alwasy easy to sleep well if we just set our mind to it.So here are some unexpected tweaks that help you relax more and have a better well rested night.
1. Afternoon delight
As we all know tea and coffee before bed is a big no no, but you might also watch your late afternoon drinks as most people still feel the effects of caffeine from the late afternoon when they turn in. Still love your 4 p.m. drink? carefully read the label to make sure it doesn’t contain caffeine. If it does? you can still have it but be sure to have finished it before 2 p.m. to not be bothered with the effect at bedtime.
2. Sleep approved meals
Normally a huge meal before bed is not a good idea as a full stomach disturbs your sleep. Here is a dish which actually improves your sleep: a light whole wheat pasta dish with fresh vegetables, chicken breast, tomato sauce and a sprinke of parmesan cheese. This meal contains a snooze-friendly combination of protein and tryptophan. Which converts to sleep promoting serotonin in your body!
Also do you sometimes wake up with a growling stomach? Here are some “in the middle of the night snacks” that will help you sleep better when you get back in bed: banana, cottage cheese, milk, graham crackers or yoghurt and cerial
3. Our necessary evening drink
Alcohol might make you feel more drowsy, relaxed and help you sleep faster, it does NOT however improve the quality of your sleep. It decreases deep sleep and increases arousals from sleep. Tips to maintain our alcohol necessaties: have a glass with your dinner around 6 p.m. and drink in moderation, this way it’ll wear off before you lie down.
4. Warm up and cool down
Often unknown fact: our body needs to cool down to a certain temperature in order to reach a sound slumber. So an often mistakenly assumptive fact is that taking a bath before bedtime helps you relax and sleep beter is not true! Take a bath right when you get home from work and cool down before getting under the covers is a lot more effective!
5. Sleepy Yogi
Yoga before bed can absolutely help you get the right mindset! It helps easing you mind, steadying your breath and with some nice stretching it even reduces muscle tension.
6. Tricking your Biological Clock
Before bed it is important to get into the right mindset, or otherwise trick your body in the right mindset. Another tip that can help you do this is to dim the lights and get your body adjusted to a darker room instead of going from bright lights to total darkness. This way you signal your biological clock that it is time to wind down.
7. Say NO to Bedtime Smartphones
Eliminate your smartphone from your bed or even better from your bedroom. Typing, the lights of the phone and even just its presence can make it harder for you to relax and unwind. Are you cued to respond to every ring or vibration? This may occur during the night and if your known to always respond or react to it, it will disturb your sleep. whilst the elimination of the smartphone in the bedroom can create a feeling of freedom and total relaxation!
Everyone starts the day much better when they sleep well, but why is this?
Researchers have done a lot of research on sleep, and what makes such an important part of our life
Here are seven benefits of Sleeping Well!
1. Improved memory function
While you are sleeping your memory is hard at work, practicing the skills you learn when you were awake. This process is called consolidation. Through this mechanism, your body saves and integrates all the things you learn during the daytime.
2. Curbing inflammation
Inflammation is linked to many diseases, to name a few: stroke, heart disease, diabetes, arthritis and premature aging. Research has shown that people how sleep less then 6 hours a night on a regular basis have higher blood levels of inflammatory proteins than those who sleep more than 6 hours a night. Dr. Rapoport, who studied this fenonomen says that people who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation when their sleep disorders are treated.
3. Kickstart creativity
As we now all know, sleep improved memory function. Your brain reorganizes and restructures memories while you sleep, which results in more creativity. Research done at Harvard University and Boston College found that emotional components of memory is strenghtend while we sleep. This increases peoples creative ability.
4. Improving attention and learning
Studies found that sleep disorders like snoring, sleep apnea and other types of interrupted breathing during sleep are likely to result in problems with attention and leaerning. A lot of us will sacrifice sleep if we have a deadline, however research shows that if our sleep is interrupted or shortend on a regular basis our ability to pay attention and to learn new stuff is significantly decreased.
5.Get those sixpack-abbs
A key aspect of losing body fat, research shows, is getting enough sleep. Researchers at the University of Chicago found that dieters who were well rested lost more fat than their peers who did not get enough sleep. The difference was HUGE. The well rested group lost 56% (!) more fat than their sleep impaired buddies. The total amount of weight lost was equal between groups, however a lot of the weight lost in the sleep derprived group came from a loss in muscles – not good!
Everyone knows the difference a good nights sleep can make for your general happiness through the day. Researchers have found that sleep reduces levels of stress, which in turn leads to lower levels of blood pressure and cholesterol levels.
7. Being happy!
Lower stress, lower blood pressure, lower cholesterol and all of the above are some of the great benefits that sleep has for us. A good night of sleep can contribute to more emotional stability and lessens a persons anxiety. It also increases your patience and lessens irritability.