Take Care of That Noisy Water Heater
Homes can make all kinds of strange sounds at night that keep you up One of the most common is the noises your water heater makes when it has a water hammer Water hammer is caused by air that gets in the pipes and creates a vibration that moves through the pipes and water heater
Water hammer creates wear on your plumbing and could result in a leak Its important that you get the issue resolved so you can not only protect your home but also so you can get your pressure sleep Locate a water heater company in Hollywood to get the job done right
Cut Off Electronics
The electronics everyone likes to stare at are actually delaying the onset of the sleep hormone melatonin If your retina senses light it signals your brain to remain alert If you delay melatonin production you can find yourself lying awake in a dark room frustrated that sleep doesnt come on sooner
The fix for this issue is simple Stop watching the tv working on your computer or looking at your tablet or phone at least an hour before bed Two hours is even better
Turn Down the Thermostat
When you sleep your bodys temperature naturally drops You can help it cool faster by lowering the temperature in your room at night This is why many people enjoy sleeping with a fan on at night Somewhere at 67 or below is perfect for falling into a deep slumber
Be careful to not go too cold Temperatures below 61 can also deprive you of sleep Especially if you wake up shivering
Keep Your Room Clean
If you work in your room its difficult to associate your room with sleep You may need to train your mind to relate being in your bedroom to sleeping and nothing else Remove any desks for work exercise equipment and televisions
It also helps to keep your room clean so you dont feel anxious thinking about everything you need to do Declutter your room and keep it simply so theres nothing to distract you from the job at hand which is getting sleep That way when its time to sleep everything is ready and waiting to take you away to far off dreams and sleep cycles
Use Room Darkening Curtains
For many who try to get shuteye outdoor lights can be a nuisance to their slumber From headlights to streetlights if you have lightweight curtains youll be plenty aware of whats going on outside
Hanging room darkening curtains will work to block the light Heavy curtains can also double to help reduce outdoor noise Look specifically for labels that say blackout
Have a Comfortable Bed
Mattresses werent made to last forever If youve been sleeping on the same mattress for 10 years or more youre past due for a new one As mattresses age they lose shape They can sag in some areas or flatten in others
Pillows are the same way If youre always trying to get your pillow just right you may not be using the right pillow
Purchasing a mattress might seem like a big investment but sleep is vital to your daily functioning Think of it like a car You need it and you need a reliable one When you look at it that way the mattress is much more affordable
Make Sure It Smells Good
Your bedroom should have a pleasant scent If it has an odor such as must let it air out on a nice day by opening the windows Choose your favorite mechanism for scents whether its a satchel of potpourri or a stick of incense
Essential oils are a great way to make your room smell cozy and peaceful A diffuser is a safe alternative to a candle or plugin
Keep Your Sheets Clean
Its actually been studied and determined that people sleep better on clean sheets Changing sheets may seem like a chore but you cant deny that you too enjoy the fresh scent and feel of crisp clean sheets
Using a scent booster in the washing machine can make them especially pleasant If you time the dryer just right on a cold winter night you can pull them out just in time to experience their inviting warmth against your skin
Keep It Swept and Mopped or Vacuumed
When dust gathers in the corners of your room or under your bed it creates the perfect environment for dust mites These little critters can create allergy like reactions that trigger respiratory issues including asthma
Get under the bed every season and give it a good cleaning Vacuum or sweep and mop your room at least once a week and make sure you get those hard to reach areas as well
Keep a Regular Schedule
Your circadian rhythms prefer a regular sleep schedule That way your body knows what time it can start winding down If you have to be up at 6AM every morning then getting to bed by 10PM every evening should help you feel refreshed and renewed every morning when you wake up
With sleep hormones and circadian rhythms working in your favor youd think it would be easier to just fall asleep every night But remember humans didnt always have artificial light entertainment on a backlit screen sounds of traffic and clutter invading their sleep space
If you try all these tips and find youre still struggling to sleep it might be time to visit the doctor You could have a sleep disorder that is treatable with a prescription Its not a cause for alarm as 70 million other Americans suffer from them as well
Sleep is a complex facet of your life and it would behoove you to ensure you take care of this important biological function After all you spend more than a third of your life with your eyes closed The best sleep starts with a clean noise free light free environment along with a regular schedule
For some their sleep problems go beyond any small home adjustments You dont have to battle lack of sleep alone call Alaska Sleep clinic today 907 420 0540 to speak with one of our board certified sleep specialists Improve Your Sleep Improve Your Life
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