Natural sleep remedies: Lifestyle changes continued...
Keep your slumber surroundings tranquil.
Your bedroom should feel like a sanctuary. Piles of clothes thrown on your bed, stacks of bills staring at you, or other random clutter will hamper you emotionally and lead to sleep problems. A tranquil and organized space will help you feel more relaxed. To create the perfect sleep environment, try the following:
- Wear pajamas to bed. This can be your birthday suit, but it signals your mind that it’s bedtime.
- Keep your room cool, between 65 and 72 degrees -- the optimal temperature range for sleep.
- Make your room dark. Consider installing room-darkening shades. Or wear eye covers to block light from the street or LED displays.
- Purchase a good mattress. You spend 1/3 of your life in your bed, so it’s worth the investment.
- Use a pillow that supports your head and neck. Give the pillow the bend test; if you bend it in half and it stays in position, it’s too floppy.
- To filter unwanted sounds, use a white noise machine. Your brain still hears things when you sleep.
- Sleep on breathable linens. They will reduce sweat, body odor, and skin irritation -- all of which can disrupt sleep.
Natural sleep remedies can do wonders for the occasional bout of poor sleep. However, they shouldn’t be used for chronic sleep problems, Harris says. If you have insomnia that lasts for a few weeks or more, be sure to consult your doctor.