Guest post by Brad Krause from selfcaring.info; Photo by Ivan Oboleninov via Pexels
If there was one single change that could vastly improve your health and wellness, you’d want to know about it, right? Well, it turns out that improving sleep habits can have a big impact on the mental and physical health of children and adults alike. So, what can you do to enhance your sleep? Consider these budget-friendly tips to get you started on the right path.
Shut Screens Off Earlier in the Evenings
Kids and adults love to fall asleep watching their favorite YouTube video or checking social media feeds. But if you are doing these things at night, you could be seriously interfering with your sleep. Our eyes and brains are very sensitive to light, and the blue light emitted by screens on phones, laptops and televisions sends a signal that it is time to wake up. As a good rule of thumb, all electronics should be switched off at least two or three hours before bedtime, and they should definitely be kept out of bedrooms. If absolutely necessary, you can spend some money on a pair of affordable blue light-blocking glasses.
Get Cozier Bedding, Pillows, and Pajamas
Nothing inspires a good night’s sleep like a soft pillow, a cozy blanket, and comfortable pajamas. If you need to make your bedrooms comfier, consider updating items you sleep on, like linens and pillows. If you want to score some new bedding without breaking your budget, save money by finding deals at big-box retailers. As a bonus, many retailers will ship items directly to your door. You can also find great deals on kids and adults pajamas online.
Keep to the Same Schedule, Even During Breaks
When you have kids, bedtime and wake-up routines can get seriously off track on weekends, holidays, and breaks. If you, or your children, are having troubles with your sleep, however, sticking to a consistent schedule can give you the restful boost you need. By going to bed and waking up at the same time every single day, you are helping to set your body’s natural rhythm in a way that supports healthy sleep cycles. So avoid the urge to sleep in on weekends, and make sure your kids get up as well.
Keep Pets Out of Your Bed
Pets are little bundles of furry love, but they can also be little space heaters. Sleeping with your pets may be causing you to overheat at night, which can seriously disrupt your ability to get the rest you need. Pets can also put pressure on limbs and joints, or cause you to sleep in odd positions. So as hard as it may be, if you are trying to improve your sleep hygiene, you may want to get your dogs and cats their own beds. Find supportive pet beds to keep them cozy, and be sure to wash their beds to cut down allergens that can cut into sleep as well.
Shield Bedrooms from Light
If you want to create the perfect environment for sleep, you should aim to create a sleep cave. Humans need cool temps, quiet, and most of all, darkness to get quality sleep. So if you have light from street lights and cars creeping into your bedroom in the evenings, try blocking them out using inexpensive blackout curtains, blinds, or sleep masks. Also, make it a habit to switch to dim or warm lighting during the evening hours.
Look Into Underlying Conditions
Yes, it is possible for sleep to be impacted by other conditions. Stress, for example, can have a pronounced effect on your sleep quality as well as other adverse effects. Try to incorporate some stress management techniques like exercising and deep breathing. Your house itself can also be a source of stress. Reducing clutter is one of several positive changes you can make to optimize your home. Not only will this guarantee better sleep, but a better overall outlook in life, too.
Sleep is essential, so make sure your family is getting the sleep they need at night—and save some money while you’re doing it. It’s the one change that can have the most impact on your health, happiness, and quality of life.
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