Every once in awhile, everyone has trouble sleeping. Maybe it’s a problem at work, maybe it’s a tricky assignment, maybe it’s a lack of a koala foam mattress, who knows. When it comes to problems with sleep, a shot in the dark is about as good as it gets to pinning down the actual cause, but luckily there are a few things that are known to help with sleep, which can be used as a kind of blanket-trial to find what works for you. Today, we have set out 5 important improvements to your sleeping situation, in the hopes that it will help you get back to where you need to be, sleep-wise.

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Routine Remedy

The reason sleeping was almost automatic as a child wasn’t just because our tiny bodies couldn’t hold as much energy, but because we had a very strict routine when it came to bedtimes and wake times. School gave us a great structure to base that routine around, and the routine itself let us predict down to the moment when we would get tired. Try implementing a routine of sleeping times and waking times that you follow strictly, and see the difference it makes for yourself.


Lighting Leniency

The way our eyes work is a fascinating testament to the incredible power of evolution, but unfortunately evolution is a slow and steady process, and that means that our eyes haven’t caught up the the whims of technology and branding, yet. White or blue-based light activates a waking areas of our brain that would previously only be activated by looking at the sky during the day, when we needed to be awake. Social media logos and colour schemes, as well as the backlights on many of our mobile phones, tends to mimic this light spectrum perfectly, so your best bet for restful sleep is not to hop on facebook in bed at night.


White Noise Workaround

If you are a city dwelling person, it’s likely that the distant roar of busy roads and drunk people wandering around in the middle of the night is something that permeates your sleep-zone regularly. This can be great for character-building, not so much for sleep, and the random nature of these aural interruptions can make them hard to rest through. In comes a white noise generator, and much to the surprise of all involved, it helps you sleep better than ever by making static noises all night at a medium to high volume. These work by sending a neutral sound, the static, into your ears and drowning out any other offending sounds that stand to wake you up, which is great for stopping those loud passers-by from shouting their way into your dreams.


Blackout Beauty Sleep

With streetlights glaring through the window into your eyes at night, it’s a wonder you can get any sleep at all, let alone your needed 8hrs. The way around this fantastic invention of modern science, and it’s offensively bright settings, is a set of blackout curtains. Blackout curtains are designed to shut out literally every light source on the other side of them, making the sun and all it’s buddies powerless against your solid, heavy wall of cloth. Make it midnight dark in your room 24/7 if you want, with a set of blackout curtains.


Temperature Turnaround

The temperature in your room is the last variable in this myriad of adjustable dials and switches involved in getting you to sleep, finally. The human body sleeps perfectly at temperatures between 15 degrees celsius and 18 degrees celsius, making that the sweet spot for anyone looking to temperature-control their way to pleasant dreams. Some like it warmer, move to the higher end of those temperatures, and the ones who like it cold know to go to the lower end. Everyone can stand to get better sleep if they have the means to maintain their room between those temperatures.


Sleeping better is much more accessible if you follow the instructions laid down by this article, and it’s always worth talking to a doctor if you still can’t sleep after making your ideal sleep-situation a reality.