It is time to build your sleeping cave, but knowing what steps to take first can often be challenging.
This causes many people to just freeze and never take action. This is the last thing I want for you since sleeping is critical for health and sleeping well in the proper environment can boost your performance through the roof. I want your body to function like a well-tuned machine and your mind to be like a race car. Let’s jump into the darkness…
1. Black it Out
In order to truly let your body’s circadian rhythms really get in line with the earth and its surroundings this is a must. You do not want to see one little glimpse of artificial light. There are many different ways that this can be done:
Blackout Shades:
This is my favorite option and it is what they are meant for. You can do a quick search online and find a bunch of different varieties and styles. Just find something that you like, hang it up and use it.
Sheets:
Yes, I have seen this done and it can be very effective. Hang some bed sheets on the wall and cover the windows. More economical and if you don’t mind how it looks then it works great.
Garbage Bags:
This is not a typo. Here is one I have only heard of people doing. In a pinch it will certainly work and can save a buck. If you want dark quick, you can use it.
Now these all apply for blacking out artificial light. If you happen to be way out in the country and only get moonlight and the stars shining, then I would leave your curtains open. That is a natural light the body is used to and can help regulate circadian rhythms. Embrace Mother Nature when she surrounds you.
2. Cut the Cord
Get your electronics out of the bedroom. Sorry, but if you are seeking good sleep then this one is pretty much non-negotiable. This means no TV, computer, tablet, e-reader or cell phones. The exception is going to be a light that is off and not turned on in the middle of the night, and an alarm clock. This alarm clock should be covered so the light cannot be seen and should be at least three feet away from your head. Doing these things will cut down on light exposure as well as help reduce bad electromagnetic stress given off from the electronics, even if they are turned off.
3. Keep Your Cool
Or at least turn down the thermostat a bit. I feel this is natural to many people as a lot of my patients and clients I talk to keep a window cracked in their bedroom all year round. Research shows that between 60oF and 67oF degrees to be optimal in the bedroom. I feel that this is pretty easy to regulate in the wintertime, but in the summertime I must say that I cannot stand air conditioning. To help combat this I like a ceiling fan and a cold shower right before bed. This allows the body’s core temp to cool right away and let it shut down better for sleep.
For more great tips and tricks be sure to sign up for my newsletter. When you do I’ll send you my two FREE e-books as well as three part video series on getting health in 10 minutes a day. In the videos I show you my bedroom and what I have done to build my own little cave and create the ultimate sleeping environment.
Have a Great Day!
Nick Horowski