The Things We Do For A Good Night’s Sleep
We have been going through some rough patches, and the first thing that you need the most is a good night’s sleep, it is essential for good health. But take away that sleep, and it affects your heart, stomach, bowels and mood.
With Ken being up all night several times a week, it has turned our life around and upside down. So, you can imagine, I would do anything to help him get a good sleep…. then I can get a good night’s sleep!
We've tried the usual suggestions – going to bed at the same time every night (at least we are consistent at getting there before midnight), no caffeine, no alcohol, hot milk, snacks, no snacks, warm socks, and ear plugs. Here are a few other things we tried or are trying.
1. Make Your Bedroom A Calm And Soothing Sanctuary
Create an ambiance conducive for sleep with colors.
I read that colors have a psychological effect and to avoid stimulating colors like red. Pink, cool greens, pale blue, off whites and beige are calming and soothing colors. So I painted our walls the color of the Mediterranean Sea, and the ceiling is the color of the sand beach. Added calming neutral window sheers and bedspread. I even added some willows in an over-sized vase to bring in a little zen of the forest
2. Get Rid Of Clutter And Distractions
Remove all clutter, papers, and office supplies.
You want to associate your bedroom with relaxation and not be distracted with work. This also means removing the TV, which was a hard one for me because I found the TV helped me to relax and get to sleep. I loved watching a mindless show on decorating or cooking before I put out the lights. It put me in my happy place! But Ken was having so many bad nights… it put him in his crabby place… LOL. But out of desperation for him to get a good sleep, the TV was removed. But he still had trouble sleeping.
3. A Good Mattress, Pillow, And Bedding
This is personal preference. Our 2 guest rooms are full of brand new too-fat, too-thin, feather and foam pillows in the search to find the perfect pillow. In the end, Ken is back to using his old one, and I have a new one, but still have neck pain. So that search is still on-going.
Our mattress is awesome though, we love the memory foam topper over a firm mattress.
We have a range of blankets and quilts to go from the warm days of summer to the cold winter ones. We found quilts were too warm, and layers of blankets work best. If you get too warm, it is easy to take off a layer.
4. Keep Your Room Dark And Cool
We invested in room darkening blinds that also provide insulation from sound or the cold. The thermostat is set to automatically lower the temperature to -17°C (62°F) for the night. This does make sleeping better.
5. Fresh Air
I would love it if we could open our windows, but with the temperature plunging to -35°C, we may as well take our money and light a match to it. So we keep our bedroom door open to make sure we have lots of fresh air moving in the room.
Air quality is next on my list.
Have you ever noticed how refreshing the air is by the ocean or a waterfall? The air revitalizes us because it has an optimal number of negative ions (2,000 per cubic centimetre compared to the 200 in the typical indoor environment). You can get an air purifier called an Ionizer. This is something I am presently looking into. It is a small machine that produces negative ions which makes us feel better. We breath our deepest while sleeping, so having lots of clean oxygen is important to get a good sleep.
On an interesting note, computers produce positive ions, which could be a very good reason not to have a computer in your bedroom.
6. Cold Water Therapy
I have a friend from Germany who told me she uses this every time she cannot sleep, and it works. I must admit, I have not had the guts to try it…. yet.
You know how some recommend a hot bath for relaxing before bed? Well, that didn’t work for me, it got my heart racing, blood pumping, and it woke me up even more. So, based on that, her theory makes sense.
When you can’t sleep, she recommends to get up and stand in the bathtub. Run ice cold water on the your legs from the knees down and your arms from the elbows down, for about a minute. Then snuggle back into bed.
The cold water is supposed to work for a few reasons
Before we sleep, our body temperature lowers, so this speeds up the process of getting the body ready for sleep. Cold makes things contract, so it reduces blood pressure on your internal organs, contracts the muscles to eliminate toxins, and brings blood to the capillaries increasing circulation throughout the body. All sounds good, just have to bring myself to try it.
7. Essential Oils
You can also use Essential Oils to clean the air as well as for aromatherapy benefits. For example, Young Living "Thieves" Essential Oil, when diffused into the air, will eliminate airborne bacteria. Their "Purification" Essential Oil Blend will eliminate odors, stale air, and impurities. Or diffusing "Lavender" essential oils will calm the mind, body and spirit to promote better sleep.
We have finally found success in getting a good sleep with Young Living Essential Oils. I put a drop of Lavender on my hand and rub it on our pillows each night, as well as 2 drops of "Peace and Calming" rubbed onto our feet. This is working and finally Ken is having better nights!
Enjoy and don't forget to share before you go….
Elvie Look: Your Professional Organizing Coach who is helping people get organized with her easy tips and suggestions. These systems help the busy mom, businessman or woman, entrepreneur or student learn the keys to organizing in simple, actionable & manageable steps. She teaches how to get organized & maintain your organized space while carrying on your normal busy life. She is the author of "21 Steps From Chaos To Calm" & "One-A-Day Organizing Tips, & "The Relax Without Guilt Video Series."