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5 Tips for Better Sleep

Updated on November 2, 2017

In today's hurried world full of people with tightly packed schedules, getting a better night's sleep can be a challenge at times, especially if one is plagued with daily concerns that can cause mental or emotional disturbances while trying to fall asleep. Many times, the bedroom is thought of as a place to sleep, but also as a place to deposit personal belongings that one does not want to have in other parts of the house such as books, handbags, clothes, and shoes. All too often, these items are sloppily placed in stacks, often in the middle of the floor. By routinely practicing one or two of these five tips below, not only can you get a better night's sleep, but you can also improve your quality of life.

1) Ditch the Electronics

Remove all laptops, television sets, and any other large electronic devices from the bedroom. A cellphone or smartphone on a bed stand is okay if a clock is necessary. Watching television late into night and through the morning disrupts the sleep cycle. Electronic screen readers and the light emitted from them (Kindle) have the same effect on the human mind, too, which makes falling asleep a challenge. Since electronics keep one's brain stimulated, that stimulation is best left out of the bedroom if getting a good night's sleep is to be expected.

2) Color Therapy

Believe it or not, color plays a substantial role when it comes to daily living and interior décor. Ever wonder why many fast-food employee uniforms are blue, or why pale yellow is used in sunrooms? Those two particular colors are conducive to the activities being engaged in. Studies have shown that blue is the ideal color for bedrooms, but more importantly, bed sheets and covers in blue can help an individual fall asleep and even wake up happier. Pale blue might be ideal for the bedroom walls, but for the bed itself, aim for royal blue or navy blue for the sheets and bedspread, if possible. Throw pillow covers can also be in a dark shade of blue.

3) Soothe Yourself With Flowers

A pot of flowers in the bedroom can also help one get a better night's sleep. Plants like lavender, vervain, peppermint, thyme, rosemary, chamomile, valerian, sage, or purslane, are suitable for a kitchen garden but are, of course, not confined just to that one room of the house. Because these plants tend to have a soothing, relaxing effect on the senses, one or even two of them can be placed on a small table or plant stand in the bedroom.

4) Reduce Clutter

Clutter and unfinished tasks wreak havoc on our mind. Have the dinner dishes been washed and put away? What about dirty laundry on the bedroom floor? Incidentally, dirty laundry should be stored in a basket next to the washing machine and dryer, not in the bedroom. Eliminate messy stacks of magazines in the bedroom, along with shoes tossed on the side by the wall. Throw away unneeded magazines, and put shoes in the closet.

5) Start the Inward Journey

This may sound exotic to some people. While the phrase, “being alone with your thoughts,” has often been used to describe falling asleep, an inward journey is a bit different. One can certainly enjoy the positive thoughts of the day, but performing a visualization exercise which trains the mind to focus and maintain a healthy spiritual balance can actually induce a better sleep. The regular practice of inward journeys at bedtime can help eliminate any emotional and mental disturbances which can prevent one from getting a good night's sleep. Employ a favorite form of recreation or something you have always dreamed of doing in your inward journey, such as cross-country bicycling or hiking.


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    • arlerambabu profile image

      rambabu arle 

      2 years ago from Visakhapatnam, Andhra Pradesh, India.

      For a good sleep do Yoga consistently


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