I’m a big believer that if you want greater well-being, you must know yourself intimately; when it comes to sleep. I imagine that you have never thought of sleep in this way before, yet this self-discovery is essential for a good night’s sleep. If you want better sleep, you need to read this first!
Even though I’ve transitioned to being a Self-Discovery & Empowerment Coach, I started as a Wellness & Life Coach, helping people improve their overall well-being. As a person who travels internationally, every weekend, to be exact, I fully understand the effects that sleep has on our everyday life and the consequences of not taking a good look at this area of our life.
Sleep is a very individual experience. What may work for one person may not necessarily work for you. Specifically, this is true regarding how many hours of sleep you need, the comfort of your bed, and everything else in between.
With this, here are some essential things to consider about you when it comes to sleep:
1. Discover what kind of mattress works for you. There are different kinds of beds; mattresses come with various comfort levels. The best one for you depends on your comfort; how the mattress makes your body feel. Too hard, and you cant get comfortable. Too soft, and you wake up stiff. According to the Better Sleep Council, when shopping for a mattress, they recommend using the S.L.E.E.P. test.
S.L.E.E.P. stands for the following steps:
- Select a mattress
- Lie down on your typical sleep position
- Evaluate the level of comfort and support
- Educate yourself about each selection
- Partners should test beds together
The Better Sleep Council also suggests that you research the different types of mattresses before you go out and shop for one.
2. Your bedroom environment needs to feel relaxing and inviting. When considering your bedroom environment, be mindful of the colors you choose, the temperature, noise level, and light.
Color therapy and holistic interior design consultant Suzy Chiazzari says that “your bedroom décor can certainly have an impact upon your quality and quantity of sleep per night.” Make sure that the colors in the room are not colors that overly stimulate you. Color affects how we feel, so choose grounding and soothing colors for you.
When it comes to room temperature, everybody’s needs are different. In general, the room temperature suitable for most people is between 62 and 70 degrees Fahrenheit. Just like in the three bears, the temperature needs to be just right! A cold room or a sweltering room is very disruptive to sleep.
Noise level plays a role in your sleep, too. Some noises are stimulating, others calming. If you find teh noise in your surroundings keeps you awake, try using a white-noise generator to help block out the noises disturbing your sleep.
Too much light from looking at your computer, phone, or watching tv has an impact on your sleep. Electronic devices emit a blue light that doesn’t allow the brain to secrete melatonin, a natural sleep hormone. If you must look at electronics before sleepwear, blue light glasses block the light and help prevent eye strain. I use them all the time and they work.
3. Make sure you are all emptied from the day’s journey and in peace within. You can have the perfect bedroom environment and most comfortable bed, but if anything in your inner world afflicts you, a good night’s sleep will elude you.
Make sure that you are at peace within yourself before sleep by emptying any worries, concerns, or stress. Write in a journal or record yourself speaking so that your mind and soul can be at ease—worrying causes poor sleep, which contributes to anxiety and further sleep difficulties.
A great morning begins with what you are thinking and doing at night. Make a list of all the things that you can be grateful for right before sleep. The intention with this is to train your mind to see the positive right before bedtime.
For more about how to get good night’s sleep click here.