Let’s face it, we could all use a better night’s rest.
When was the last time you woke up in your apartment bedroom rejuvenated, refreshed, and recharged? If it’s been awhile, know that you are not alone. The truth is, a majority of people are not getting the recommended eight hours of sleep.
Sleep is vital for our bodies. For instance, sleep can help regulate weight, increase concentration and productivity, improve your immune system, and is overall good for your mental health.
Our sleep schedule, our day-to-day habits, the bedroom itself, and the environment in which you sleep contribute to your sleep quality. If noise if the issue, there are ways to mitigate unwanted noise from your apartment. For instance, if carpet is used, the noise will be buffered, but if there are hard surfaces, the noise will travel.
To help you wake up feeling completely refreshed and revitalized we’d like to share a few things that should help you get a more restful sleep.
Put Your Phone to Bed
The blue light that is emitted by our phones, computers, TVs, and other electronic devices interrupts our internal clocks and disrupts our bodies production of melatonin (which helps us sleep). This prevents our brains from telling our bodies that it’s time to sleep. Our bodies circadian rhythm is left on when it should be winding down.
To help in this area, make the bedroom a phone free zone. Or, set a time where you will stop using electronics. Another option is to purchase a screen filter or for your phone, an app that reduces the amount of blue light.
Weekend Rise and Shine
Weekends are where many catch up on sleep. While this is good, it’s also important to stick closely to your regular week-day schedule.
Waking up the same time on the weekends that you usually do on the weekdays, will make the process more routine; Ultimately, making going to bed easier.
This might mean, compensating for a late night out with a short nap the following day.
Set a Bedtime
Talking about routine. If you go to bed at different times each night, your body will have a harder time knowing when it’s time for bed.
Going to bed and waking up the same time, establishes an internal schedule.
Consistency can improve the long-term quality of your sleep.
Limit the Liquids
If waking up in the middle of the night to go to the bathroom is an issue, it might be a result of drinking too many liquids before heading to bed.
Try cutting back on how much you drink to see if it gives you a better, uninterrupted night’s sleep.
The same goes for coffee or any other caffeinated beverage. A good rule of thumb is stop drinking caffeine after 3 – 4pm. When its available, decaf is the way to go.
If you wake up stiff and tired, your pillow may be at fault. Your pillow should support your body, especially your neck and curve of your spine, while still being confortable.
Body posture can play a role if you’re getting adequate sleep.
A good rule of thumb is to replace your pillow each year.
Reduce the Number of Naps
While naps are a beneficial way to recharge and provide you energy to make it through the rest of the day, they can negatively affect your sleep. For instance, if you take long naps throughout the daytime hours, you won’t be as tired when it’s actually time for bed. Short naps may give you the energy you need, while still leaving you tired for when it’s time to go to bed.
Plus, the duration of sleep is quick, so you don’t receive an adequate amount of REM.
It’s recommended that mattresses get replaced every 7-10 years. Therefore, being uncomfortable at night due to your mattress can result in poor sleep.
A mattress should conform to your body.
Although mattresses can be expensive, it’s one piece of furniture worth investing in.
Bed is Used for Sleep
For some, the bedroom is a cozy place to be. It’s where some eat their meals, where some watch TV, do their work or schoolwork, etc. These activities, done in the bedroom, can disrupt our attitude towards sleep.
If we think of our beds as a place primarily for sleeping, it can help us feel more relaxed when it’s time for bed.
If you live in a studio apartment, it can be challenging to separate your mindset from thinking your living room is now your “bedroom.” To help, try to break up the space by adding some barriers.
Daytime activities should be separated from nighttime.
Space for Rest
The bedroom environment can vary from person to person - the arrangement of furniture, light fixtures, choices of color, temperature, etc. Think of your bedroom as your safe place. This is the room where it’s away from the rest of the chaos and where you should feel the most comfortable.
Here are some bedroom tips, do’s and don’ts, when arranging your bedroom.
Keeping the room dark, helps limit distractions.
Shades, curtains, and even sleep masks are an easy fix to keeping the room dark.
Some think that when it’s quiet, it’s loud.
To mitigate this problem, people choose to fall asleep to the sound of the TV or music. This risks being woken up by an unsuspected sound. A good idea might be to set a timer on the device(s) to turn off, so it doesn’t run all night.
Another solution to the quiet being too loud is white noise. Some use a sound machine or fan. The consistent sound is soothing and can drown out disruptive sounds.
Before you fall asleep, your body cools down. This is why it’s hard to fall asleep in a hot room. Consequently, taking a cool shower before bed can help the process more quickly than it would on its own.
Turning the AC on at a colder temperature can help with this or using a lighter blanket.
Careful not to make things too cold. It’ll be harder to fall asleep in freezing temperatures.
Exercise in the mornings can help you reset your sleep schedule.
At first it may be difficult, but eventually you’ll get used to waking up early. After waking up earlier than before, you’ll be tired from the long day, which will make going to bed easier.
In contrast, working out at night heats your body up, making it harder to fall asleep (bringing you back to the body temperature section). Morning work outs don’t give you that problem because you have all day for your body to cool off before it’s bedtime.
Write it Down
Don’t go to bed with a busy mind. If you tend to think before bed about all the things you have to do the next day, write them down.
Ease your mind before bed by not having to think of more things when you’re trying to sleep.
Waking up with dimmed lights, can make you feel like you’re still asleep. Instead, wake up in a bright environment. Use natural light and artificial to increase your energy, focus, and momentum.
While these suggestions might be the difference in getting a better night’s sleep, for others the inability to sleep is a serious medical issue and should seek medical help.
We hope these tips can help maximize your sleep and relaxation in your apartment home.