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Estimated reading time: 6 minutes
Today we are going to discuss mastering sleep habits in your new environment. How you can get a refreshing fresh start.
Transitioning to a new home brings a mix of excitement and challenge, particularly in nurturing sleep habits in your new environment. Amidst the unfamiliarity, it’s common for your slumber to suffer, affecting your overall health. But fear not; we’ll provide you with ten effective strategies to improve your sleep routine. These strategies will allow you to get better sleep without medicine and wake up rejuvenated each day in your new home.
Table of Contents
When you relocate, the disruption of your daily routine is inevitable. To counter this, pinpoint a bedtime that allows for 7-9 hours of sleep. Note that this is the amount recommended by the National Sleep Foundation. For instance, if you need to be up by 6 a.m., aim to be in bed by 10 p.m. This routine helps regulate your body’s internal clock and improves sleep quality.
The ambiance of your bedroom profoundly affects sleep habits in your new environment. Imagine a room with light-blue walls, a color known to induce calmness. At the same time, you should invest in blackout curtains to ensure darkness. That signals to your brain that it’s time to rest. In addition, consider using white noise machines or earplugs if you’re in a noisy neighborhood to block out disruptive sounds.
When it comes to transforming your sleep experience in a new environment, the quality of your bedding is essential.
Let’s break down the elements:
A mattress is more than a bedroom staple; it’s a personal choice that can affect your daily life. So, choosing the right mattress is key.
The hero of sleep comfort is the mattress topper. Specifically, this is the perfect solution for a bed that’s too firm or lacking that plush, welcoming feel. A topper can add a luxurious layer to any mattress, providing the softness or support you might miss, especially if the mattress you’ve chosen for your new home doesn’t meet your comfort needs. Thus, a topper can significantly improve sleep quality without a complete bedding overhaul.
Pillows are essential for a perfect night’s sleep, especially when adjusting to a new environment.
Your activities during the hour before sleep can promote restfulness or signal your brain to stay awake. A Harvard study suggests that even 20 minutes of reading from a physical book can significantly reduce stress levels. Alternatively, yoga or stretching can release tension and prepare your body for sleep.
Screens are omnipresent in modern life, but their impact on sleep is significant. More precisely, the blue light emitted can trick your brain into thinking it’s daytime, reducing melatonin production. Therefore, setting an “electronic curfew” one hour before bed is highly recommended. However, if you need to use a device, adjust your screen’s color temperature to minimize blue light exposure.
Eating the wrong foods can significantly affect your healthy sleeping habits. As such, you must avoid heavy or spicy meals before bedtime. These meals are notorious for causing discomfort and indigestion. So, opt instead for a light meal with complex carbohydrates, like whole-grain bread, which is known to encourage sleep. Complement this with a warm cup of non-caffeinated herbal tea, such as chamomile, to establish a calming pre-sleep ritual that supports your journey to dreamland.
Regular physical activity will improve your sleep quality. For example, a brisk 30-minute walk in the morning can reinforce your natural circadian rhythms. As a result, you’ll feel more alert during the day and more relaxed at night. However, it’s best to avoid intense workouts close to bedtime as they can increase your heart rate and adrenaline levels, making it harder to wind down.
Most research suggests that the ideal temperature for your bedroom at night should be around 65 degrees Fahrenheit (18 degrees Celsius). If you’re in a hotter climate, consider investing in a fan or air conditioner. Conversely, a heated blanket with adjustable settings in colder areas can keep you warm without overheating.
Stress management is essential for good sleep. So, practice some deep breathing and muscle relaxation exercises in bed to signal your body that it’s time to sleep. For example, the “4-7-8” breathing technique is very effective. Inhale for 4 seconds, hold your breath for 7 seconds and finally exhale for 8 seconds to induce calmness.
As the moving day approaches, you must consider how to prepare your entire bedroom for relocation. Specifically, you must make a plan for this space to create familiarity in your new home. That will help you relax, feel comfortable, and sleep better. So, make sure you meticulously document your current bedroom setup. Take photos from various angles, capturing the cozy arrangement of your pillows, the exact placement of your bed, the soft ambient lighting, or the precise spot where your calming lavender sachets rest. By mirroring your old bedroom, you effectively transplant your sleep sanctuary.
Transitioning to a new home can be daunting. However, you can ease the adjustment period by cultivating positive sleep habits in your new environment. Keep in mind that physical comfort and mental relaxation are all parts of a puzzle that, when completed, ensures restful nights.
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