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There are 7 specific simple steps you can take to turn your bedroom into a "sleep-optimised" zone, brimming with sleep-inducing power:
1. Have Minimum Furniture, Toys, & Clutter.
Your bedroom should be for sleep and sex only... absolutely nothing else!
Get rid of clutter, toys, superfluous pictures, unnecessary furniture, and anything else that could possibly distract you in any way from the only legitimate business of the bedroom.
If you watch television, or use a computer, in bed, you're killing your sleep-system! They keep your mind awake and thinking hard... they'll anchor feelings of wakefulness to your bed and you'll get the notion in your mind that bed is where you think, not sleep.
Stay away from the bed during the day. Don't lie on it when reading or using the telephone or, again, you'll be creating the same poor association: that the bed is where you think and do activities, instead of sleep.
2. Sleep In TOTAL Darkness.
Sleep in total darkness.
Even the smallest little bit of light will start increasing your melatonin levels, which will keep you awake.
Don't use a night-light and don't turn on the bath-room light if you have to get up in the middle of the night (or use a very weak light, if it's too dark.)
If there is any outside source of light, such as street-lights, then use heavy curtains or blinds.
3. Get Maximum Light Upon Waking.
When you're getting up in the morning, you need to start increasing your light-intake right-away.
The moment you wake up, open your curtains or blind - immediately!
Do it before you do ANYTHING else.
4. Get a "Super-Bed."
Since you're going to spend a third of your life in it, invest in a high-quality bed, with a memory-mattress to promote good posture and keep an air-flow under you.
5. Change the Color of Your Room.
The color violet has been shown to bring on a peaceful and serene mood and turquoise has been shown to sooth and refresh... certainly unusual colors for bedroom walls, but every little helps!
6. Have A "Cooler" Room Temperature.
Keep your bedroom cool.
A lower room temperature means a lower body temperature for you, which means you'll fall asleep faster and more soundly.
If you're room is very hot or humid, you'll have difficulty falling asleep because your body temperature won't be able to drop as quickly as it otherwise would.
Of course, you shouldn't go to extremes either!
If the room is too cold, you won't be able to fall asleep at all, because your body will be busy trying to warm you up!
7. Have No Alarm Clock (Or Any Electrical Items) Within 3-Feet.
There is plenty of evidence to suggest that electrical devices can interfere with your sleep patterns. In some very electro-sensitive persons, they also interfere with their waking patterns, too!
Remove all electrical devices from your bed-room.
If you must use a mains-powered alarm-clock, keep it as far away from you as possible to minimise your potential exposure.
(Actually, many people put their alarm-clock at the other side of the room so that, when it goes off, they have no choice but to get out of bed to turn it off. That's not a very good way to wake yourself up in the morning but it's certainly guaranteed to pull you out of bed pretty quick!)
About the Author:
Tommy Kavanagh is the author of "The Automatic Sleep Reduction Plan" - A Quick & Easy 4-Step Plan To Condense Your Sleeping Time By Up To 3-Hours Without Any Tiredness, Fatigue, Or Other Ill-Effects! Grab Your FREE Copy At http://www.The-Automatic-Sleep-Reduction-Plan.com
Source: www.isnare.com
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