How to Get a Perfect Night’s Sleep
Getting a good night’s sleep is crucial to maintaining your health and productivity. Without the proper amount of rest, the body is far more susceptible to disease. A good night’s sleep is also important for keeping a healthy heart and body weight. Harvard Medical School indicated that sleep also lowers your risk of being involved in an accident and improves your daily mood and disposition. Harvard recommends that adults aim for anywhere between 7.5 to 9.5 hours of sleep per night, depending on preference and genetics. In order to get a healthy amount of rest, a perfect sleeping environment is key. Here are some tips for making your room a relaxing oasis.
Comfortable room temperature is necessary when trying to get some rest. The National Sleep Foundation indicates that cooler temperatures – about 65 degrees – promote the best sleeping habits. Use sheets and blankets to make your bed comfortable and cozy. Consider Lasko’s heaters to add warmth to your room before you retire for the night.
Typically, a darker room signals to the body that it is time to get some rest. While some prefer low, warm lighting while sleeping, the National Sleep Foundation recommends avoiding bright lights right before bed, as this can be too stimulating. Harvard Medical School notes that leaving electronics with bright screens – phones, tablets, laptops, and televisions – out of the bedroom is a good idea.
Too much noise can greatly interfere with establishing a healthy sleep routine. Anything over 70 decibels or below 40 decibels, according to The National Sleep Foundation, can get in the way of your ideal rest schedule. The National Sleep Foundation recommends adding white noise, such as a fan, to your sleep environment. That kind of noise can drown out distractions like traffic and household noises. Lasko has a variety of fans – from desktop fans to box fans to tower fans – that can help you create your optimum level of white noise.
4. Pre-Bed Routine
Harvard Medical School recommends establishing healthy habits for the hours before bed – do not take naps, eat heavy food, or exercise too soon before you plan to sleep. These things can all have negative effects on your ability to relax and fall asleep easily. Instead, it is recommended to take a warm bath two to three hours before bed. It helps to relax your body and mind. Moreover, Don’t get into bed until right before it’s time to sleep. The more time you spend in the bed before you sleep, the more your body gets used to being awake in bed. Besides, Try to go to bed at the same time every night to maintain the internal sleep-wake cycle.
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