How to Create a Sleep Haven

At least 40 million Americans suffer from over 70 different sleep disorders, according to surveys performed by the National Sleep Foundation. While the amount of required sleep varies for each person, everyone needs sufficient, quality sleep. Optimal cardiovascular health, a strong immune system, aiding in memory and learning, a better mood and healthy metabolism are among some of the reasons for sleep's importance. Benefit from sleep's rewards by ensuring a comfortable environment that's sure to send you off into dreamland.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Bed
• Aromatherapy oils
• Good mattress
• Supportive pillow
• Comfortable sheets and blankets
• Earplugs (optional)

1. The first step in creating a sleep haven is to make sure the room is dark. The body’s biological clock influences when we feel sleepy or awake by the amount of light that is present. Bright sunlight tells the body it’s time to be awake.
2. Noises have a strange affect on sleep quality. A noise as low as 40 decibels or as high as 70 decibels will keep people awake, according to the National Sleep Foundation. So a leaky faucet is just as likely as a blaring stereo to keep someone awake. NSF also reported that the absence or presence of a familiar noise, such as raucous traffic and screaming sirens, can disturb quality rest. To block out noise try earplugs, or take something that will create a familiar noise when traveling.
3. Creating the ideal temperature for superior sleep is hard to do because everyone has their own preference. NSF stated, for most cases, temperatures above 75 degrees Fahrenheit and below 54 degrees will disrupt sleep. Many sleep scientists agree that a slightly cool room contributes to good sleep because a body’s internal temperature drops to its lowest level at night.
4. Having a good mattress is key to quality rest. A good mattress, as reported the Better Sleep Council, is one with a foundation that supports all body points and keeps the spine in the same shape as a person with good standing posture.
5. The pillow is also important for to get a good night's sleep. The pillow should hold your head in the same relation to your shoulders and spine as if you were standing with correct upright posture, according to the BSC. The icing on the cake is the sheets and blankets that run the gamut of textures and materials.
6. After creating the perfect dream bed, make sure all non-sleeping activities are banned. NSF recommended using the bed for sleep and sex only in order to reinforce the connection between sleep and bed. Any items that can trigger anxiety such as computers, work-related items, or clocks should be out of sight.
7. Another technique to help drift into a peaceful lull is aromatherapy. Soothing scents of lavender and jasmine wafting through the air are known to enhance sleep. A study sponsored by the Sense of Smell Institute at Wesleyen University showed that lavender increased the amount of time men and women spent in slow wave or deep sleep, which is the restful restorative phase of sleep. Another study done at Wheeling Jesuit University indicated that jasmine also had positive affects on the subjects sleep quality. Rose, vanilla, chamomile and marjoram have also been known to induce sleep.