How to Limit Nighttime Distractions for Better Sleep
Getting proper sleep is essential for overall health and well-being. Unfortunately, many of us don’t get the deep, restful sleep we need due to outside distractions. Whether from home stressors, external noise, bright lights, or too much screen time, it’s hard to drift off when your mind won’t quiet down. Fortunately, there are numerous methods to cut those distractions and ensure quality shut-eye.
If you have trouble falling asleep due to external distractions, it’s worthwhile to look into ways to keep them away. Beginning with something as simple as a white noise machine, changing how and when you consume media, finding cozy bedding, and keeping your room dark and cool, there are several reliable methods to help you drift off into dreamland.
These simple tricks are great for reducing the number of distractions keeping you from sleeping soundly every night. Here are a few tips for minimizing outside disturbances in your bedroom so you can get the rest you need.
White Noise Machines
White noise machines are great for blocking out any external noise that could wake you up. You can find them in any store and even online, so they’re easy to find. You might need to try different equipment until you find one that works for you. Some of the features you should consider for the best white noise include volume control, different tone variations, and a timer.
Consuming Media
It’s important to remember that mental stimulation causes distractions. Try to avoid intense or stimulating media such as movies, books, and TV shows before bed. If you tend to check emails, social media, or play a video game, you might not be able to wind down easily. Make sure not to consume media for at least two hours before you go to bed.
You should also leave devices such as phones, laptops, TVs, and tablets out of the bedroom. Keeping them away from the bedroom will help you to not stay plugged into devices all the time.
Additionally, opt for blue light reducing glasses if you use devices in the evening. Wearing glasses that block out the blue light from the screens will help you ease into sleep better.
Bedding
Comfortable bedding is a must for ensuring good quality sleep. It’s essential to have a comfortable mattress and quality pillows. You may also want to consider temperature regulating materials such as memory foam, which can adjust to your body’s temperature. It’s also beneficial to have a mattress cover or topper for extra warmth and comfort.
Keep Your Environment Cool and Dark
If you’re trying to get into a restful state, you might want to make sure your environment is as dark and cool as possible. Make sure to block out any light coming from windows with blackout curtains, and try to maintain a temperature of about 68 degrees in the room. Make sure to keep a fan or air conditioner running for white noise.
Wind Down Before Bed
Finally, make sure to create a nighttime ritual that helps you wind down before bed. Try stretching,taking a hot bath, or drinking hot tea to help relax the body and mind before turning in for the night. That way, you’ll be able to relax easier and drift off to sleep without any external distractions.
- Try White Noise Machines
- Avoid Stimulating Media
- Use Comfortable Bedding
- Keep Your Bedroom Cool and Dark
- Wind Down Before Bed
Conclusion
Knowing how to limit outside distractions will not only improve the quality of sleep, but your overall well-being. It’s great to start with something simple like getting a white noise machine, and then progress towards more effective methods such as reducing media consumption and regulating temperature. With the use of these techniques, you’ll be able to drift off into peaceful slumber every night.