Top 10 Sleep Hygiene Tips for Your Bedroom
Learn How to Sleep Better with These Helpful Tips
By Bianca Herron
12 min read
We’ve all been there before: another restless night where counting sheep isn’t helping at all. So what do you do? For some, a hot cup of tea does wonders, while others meditate and do yoga.
No matter what your remedy is, it’s crucial to ensure you’re getting the necessary hours each night. According to the National Sleep Foundation, adults should get between seven and nine hours of sleep each night.
In these challenging times, many people have found themselves developing new routines. Maintaining healthy sleep hygiene is essential to you and your loved one’s physical health.
Getting the proper amount of sleep each night keeps the body healthy and strong. Moreover, a lack of sleep keeps the brain from functioning correctly, resulting in a lack of concentration or the ability to think clearly.
This is why sleep hygiene, maintaining habits that help you have a good night’s sleep, is vital to you and your family’s health. At airpurifiers.com, we know that you’re busy taking care of yourself and your loved ones. This is why we have researched and found several tips that will help improve your life, especially right now when health and mental wellness are top of mind.
10 Tips to Help You Get More Deep Sleep
1. Run an Air Purifier
Bedroom air purifiers that produce “pink noise” can provide a quality night’s sleep.
2. Make a Routine
If you’re not on a schedule, it can be hard to fall asleep. Each day, try to wake up and go to bed at the same time to regulate your internal clock.
3. Use the 4-7-8 Breathing Method
Dr. Andrew Weil developed this breathing method, which promotes calmness and relaxation. First, close your mouth and inhale through your nose for four counts. Next, hold your breath for seven seconds. Finally, exhale through your mouth for eight counts.
4. Practice Yoga and Meditate
An hour before bed, take the time to meditate and do yoga, which will help you relax. If you’re not sure how to do these things, there are apps, like FitOn and Headspace, you can download to help you master these techniques.
5. Don’t Try to Fall Asleep
We know it sounds crazy. However, Terry Cralle, a clinical sleep educator and registered nurse, says your goal should be to relax, knowing sleep will come next. Ultimately, if you don’t put pressure on yourself, it’ll happen sooner rather than later.
6. Get Comfortable
No one can sleep if they’re uncomfortable. This is why it’s essential to find a cozy place, such as your bed when it’s time to rest.
7. Listen to Soothing Sounds
According to the Sleep Foundation, playing music before bed can improve your sleep efficiency, which means you’re sleeping more while in bed. As a result, you won’t find yourself waking up at night, which means you’re getting more rest.
8. Take a Hot Bath or Shower
According to experts, taking a hot bath 90 minutes before bed can help you fall asleep quickly. If you make this a daily healthy habit, it can become a signal to your brain that it’s time to sleep.
9. Natural Light is Your Best Friend
According to Cralle, exposure to natural light during the day helps reset your body’s internal clock. Additionally, other experts and research show that exposure to daylight can help improve your quality of sleep and how long you sleep.
10. Read a Book
According to experts, reading a book before bed can help you fall asleep faster. How so? Reading is not only a stress reducer but also distracts the brain, which takes your mind off of your worries, notes Sleep Advisor.
The Bottom Line
Americans love their bedrooms and being in bed. People spend 90 percent of their time indoors, according to the Environmental Protection Agency. Moreover, the average American spends 11 hours each day in bed, seven of which are spent sleeping, according to a recent study by OnePoll. This is why it’s essential to have an air purifier in your and your loved ones’ bedroom. Air purifiers, especially those with HEPA filters, capture up to 99.99 percent of airborne particles, including mold spores, germs, allergens, dust, and smoke.