May 08, 2019Lifestyle

5 Simple Ways to Increase Your Quality of Sleep

Want to hear something awesome? A little known fact is floating around that changing a few things in your nightly routine could promote a more restful nights sleep. Making simple, yet effective changes in your bedroom, will give you a much better rest so you wake up feeling recharged.

Today, we’re sharing five simple ways to help increase your quality of sleep with ease. And the tips we’re discussing arereally easy - from turning off the TV to turning on the AC, these great ideas will make your next sleep dreamy and peaceful.

5 Simple Ways to Increase Your Quality of Sleep

Unplug

Residing in almost every electronic device is something called Light-Emitting Diodes, or what you probably know them as -LEDs. These LEDs are definitely more efficient than original incandescent lighting, but this lighting can disrupt your natural sleep patterns and suppress melatonin production.

We’ve said it before and we’ll say it again - studies of the effects of blue lights on sleep show that using your phone before bedtime slows the production of melatonin; the hormone responsible for sleep. Meaning those videos you watch on your phone or TV before bed? They stimulate your mind and keep you awake.

We recommend you unplug before bedtime and stop the use of electronics at least one hour before crawling into bed. This will give your mind time to wind down and get ready to sleep.

Get Chilly

Do you ever feel hot or sweaty when you sleep? If your answer is yes, you’re not alone. Science shows that a warm or stuffy bedroom can affect your sleep. According to most sleep experts, the temperature for the best sleep atmosphere is between 60-72 degrees.

Leaving the AC on full blast through the night is a viable option, but if you'd prefer a more eco-friendly option you could install a ceiling fan, use an electric fan, or if the weather is cool enough, open your windows.

Invest In Top Notch Bedding

Simply having breathable sheets is another wonderful way to get a comfortable night's rest.The bedding you can purchase from Sijo is made of flax linen, which is one of the world’s oldest textiles dating back to 8,000 BC. Flax needs no irrigation and uses much fewer fertilizers/pesticides than cotton, so it’s much better for YOU.

Plus, flax is breathable fabric (almost like a second skin that keeps you cool in the summer and warm in the winter). It absorbs your moisture, so you don’t feel damp with sweat. Cotton sheets tend to break down after a few years, which is really disgusting and a waste of money.

We wrote an entire blog on why you should splurge on your bedding that you can readHERE.

Embrace The Darkness

Ready for more science? When light is detected by your optic nerve, it causes the production of melatonin to stall. As we mentioned before, melatonin is responsible for regulating your sleep-wake cycles. So if enough isn't released? Boom! It'll throw off your internal clock.

Before you lay down for bed, go throughout the room and cover any sort of electronic lights so you can really create a sanctuary in your bedroom.

Tidy up

Having an untidy room is common for most people, but did you know that trying to sleep in a chaotic room can distract you from falling asleep? Set aside some time during your day to tidy up. Giving previously scattered items a “home” will lift a weight off your mind and ease you into sleep.

We actually wrote an entire blog on how to tidy up your space that you can read more aboutHERE. It’s an awesome piece where we discuss how to Marie Kondo your space.

From insomniacs to early birds the helpful tips we have provided today will set you up to a better, more rested you!