Make your bedroom a comfortable, sleep-inducing cocoon! Here some tips:
Color - Choose a color that soothes you to encourage sleep. Soft pastels such as light blue, green, pink, lavender, yellow, and ivory are calming colors, but so are rich, warm, dark colors such as medium to dark green, chocolate brown, or any rich tans.
Light - Put your lights on a dimmer and use the lowest setting. Avoid fluorescent bulbs in the bedroom. Scented candles are fine as long as you remember to blow them out before you get too sleepy. Once the lights are out, make sure your room is completely dark, free of moonlight, streetlights, or glowing clocks and other electrical devices—especially the TV. If necessary, invest in blackout curtains, blinds, or shutters.
Scent - Try aromatherapy scents like chamomile, jasmine, lavender, neroli, rose, sandalwood, or sweet marjoram. Add essential oils to a dispenser or a hot bath, or just put a few drops on a handkerchief and slip it into your pillowcase.
Your bed - Take your time choosing a mattress that’s the right level of firmness for you. Make sure your spine is aligned neutrally with your pillow—not too high or too low.
Your temperature - Make sure your bed doesn’t get too hot or too cold during the night. Far-infrared quilts, sheets, and pillows can help keep your body temperature neutral. Avoid electric blankets, which can interfere with sleep.
Ventilation - Cool the room to 68 degrees or lower, and maintain adequate ventilation.
Clutter - Put things away before you make your pre-bedtime bathroom stop, so you’re ready to relax once you hit the pillow.
Plug into the community of support and share your favorite ideas to get better rest/sleep/energy!
eHealth Challenge Tip: Inspire Others
If being unhealthy has caused you to avoid the spotlight at social events in the past, you can find yourself a little nervous about joining the party. People may notice your positive changes in both appearance and attitude. Relax and enjoy the chance to model healthy behaviors such as wise nutrition choices. People may even ask you what you’re doing. Why not share your secret and invite them to join the journey to a healthier life!