Sound Is A Key To Sleep Quality

Evidence shows that certain smells may have an effect on your sleep. You can buy stickers to black out the lights. Or, at the very least, cover up the light they emit. You may not feel that a little ambient light here or there makes a difference, but it does. Any light that our brain perceives triggers a decrease in melatonin. But they can be a stress source. It’s equally important to keep your blinds open during the day. Exposing yourself to natural light in the morning is crucial to helping your body establish and maintain a healthy circadian rhythm. In fact, red light in particular is known to increase melatonin levels. That’s because information about smells is sent to the limbic system and amygdala, via the olfactory nerve, connecting with emotions and memory. Aromatherapy is an ancient practice of using smells to relieve stress and anxiety and to improve mood and sleep. For example, lavender essential oil has been shown to decrease stress levels and help with sleep.

Chimes Of Freedom

There are several other essential oils known to promote relaxation, including vanilla, rose, geranium, and jasmine. You can add essential oils to your bath, use a diffuser, or simply use a spray bottle to mist your bed linens. It is best to dilute them in water for misting or in oil for applying to your skin. If you have a pet, however, be aware that some essential oils are harmful to animals even if they are not in direct contact with the oils. It is best to research the oils you are thinking of using to be sure they are safe for your pets. At the same time, when it comes to the air in your bedroom, it’s also important to consider allergens and toxins. Close your closet door or put your clothes inside drawers or containers. Toxins can enter your bedroom from car exhaust if you live on a busy road, or from your clothes if you use a dry cleaner. Be sure to also change the filter in your furnace and clean your air ducts on a regular basis. Keep an eye out for mold, which releases toxins into the air that get into your body and cause much more than sleep issues. Sound is a key to sleep quality. Sounds can be both positive and negative influences on sleep.

Breaking Down Barriers

It depends on the type of sound you experience, the noise level, and your personal preferences and reactions to sound. Sounds that may seem trivial during the day often take their toll during the night. Consider environmental noise from road traffic, trains, planes, pets, phones, and city noise. So, how do you counteract this, especially if you live in areas with high noise pollution? For me, I love to throw on a sleep playlist from YouTube. If you’re extremely sensitive to sound, consider including ear plugs as part of your bedtime routine. Also, be sure to put your smartphone on do not disturb. There are settings that allow certain phone numbers to bypass do not disturb, in case you don’t want to miss a call from a loved one. On the other hand, certain types of sounds, like white noise, can moderate intermittent noise levels and act as a persistent backdrop for more peaceful rest. There’s also pink noise. Both pink and white noise contain all the frequencies that are audible to humans. White noise has an equal amount of all the frequencies, but with pink, the lower frequencies are louder and have more power to reduce our brain waves, thus inducing sleep. Examples of pink noise in nature include raindrops, rustling leaves, and a heartbeat.

I'm Still Waiting

Every cell in our bodies is sensitive to frequency and vibration. When we perceive a vibration that causes a sensation, like a tickle or tingle, it can cause relaxation and even help us to fall to sleep. It can also be triggered by light touch or sound, and can feel like a shiver, telling you that your nervous system is calming down and shifting brain waves. If you’re not sleeping well because you’re waking up with aches and pains, it may be time for you to look into getting a new mattress. I recommend that you replace your mattress at least every ten years. Your pillows and their material should also suit your sleeping style. Perhaps you have joint hypermobility like me, so you may need to find the perfect pillows to support your neck and to prop up your knees a bit. Experiment and play around, but keep in mind that maintaining the most neutral position possible, with your neck supported, will help your body tremendously. When you shop for a new mattress and pillows, choose organic ones. It absolutely makes a difference. Memory foam mattresses are filled with flame retardants, which can be absorbed by our bodies. Essentially, the very place I went to rest was affecting my body’s ability to heal. I was always tired and in pain, and never felt like I fully recovered. It took me decades to discover that my body was filled with flame retardant, and ever since switching to an organic mattress, I’ve seen a significant difference now. They are not all created equal. It’s worth your time to research and ask questions. Every part of the mattress, including the cotton, wool, and latex, should be organic. The top mattress brands I have found and use are Samina and Plushbeds. I’ve also switched to organic sheets and blankets from Coyuchi, but you can even find them at Garnet Hill, Anthropologie, or Target. It’s also important to consider the temperature of your room. If it’s too warm or cold in your room, it can be more difficult to fall asleep and/or stay asleep. This is especially the case if you are experiencing night sweats due to hormonal shifts, such as during your menstrual cycle or menopause. Choosing the temperature in your bedroom is very personal, so you’ll need to adjust to see what works best for you.