A good night’s sleep can help you stay healthy, focused, and emotionally balanced, but many of us struggle to sleep at night. The good news is that there are easy solutions to improve your habits and get better sleep.
Sensory stimuli can have a big impact on how relaxed we are. Aches and pains, bright light, and noises can all distract us. Finding relaxing ways to engage the senses can potentially make it easier to drift off at night.
Here are a few different ways to calm the senses and help you sleep.
Winding down your body to get better sleep
One of the best ways to relax your body and get it ready for bed is to take a hot bath before bed. Not only does a hot bath relax muscles and relieve chronic pain, but it also encourages your body temperature to fall once you get out of the bath, which will make you sleepier and encourage the production of melatonin (the sleep hormone).
You can also help create a relaxing sensory environment by adjusting the temperature in your home and investing in soft bedding. Make sure to consider your mattress because everyone has their own perfect level of firmness, and achieving this can help you sleep better.
Creating a calming visual environment
Next, think about what your eyes take in. Too much bright light before bed will delay the release of melatonin. This includes blue light from your phone screen, so consider trading social media for a paperback book before bed. Consider also dimming the lights and investing in blackout curtains to keep out light from streetlamps and cars.
Decluttering your bedroom can also help to make it a more visually calming space. Keep surfaces clear and avoid leaving large piles of clothes everywhere.
Reducing distracting sounds
Noises at night are one of the most common disruptors. If you’re sensitive to sounds at night, try to make your bedroom quieter by getting rid of ticking clocks or investing in a quieter fan if yours keeps you up.
Sometimes having some background noise can help people sleep, especially those who have tinnitus. White noise machines or nature sounds can help people feel calm and may even mask ringing in the ears. For serious cases, it may be better to talk to a health professional about tinnitus treatment.
Soothing your sense of smell
Last but not least, consider your sense of smell. Certain scents are known to have a calming effect on the brain, including lavender and bergamot. You can introduce these scents to your bedroom in the form of pillow sprays or scented candles. Just make sure to put these out before you go to sleep.
Make sure to address musty smells because they could be a sign of mold and could make you wheezy and nauseous if you don’t eliminate the source. Keeping your bedroom ventilated by opening windows or using an air purifier can help keep the air fresh and clean.
Recap: Calm your senses for better sleep
Getting better sleep improves your life in every way, and it’s all about creating a space that allows your body to physically and mentally wind down. Make small changes to calm your senses before bed, and before you know it, you’ll be sleeping much better.
