Follow classic advice for sleepless nights– GnO Well Being
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Follow classic advice for sleepless nights

Follow classic advice for sleepless nights

Lifestyle changes can play a huge role in the management of sleep disorders. Most experts advise people to sleep dark, cool, and quiet.

Here's how to incorporate these three sensory adjustments in your own home.

Sleep in a truly dark room

Shutting off the lights when you go to sleep seems obvious. But streetlights, car headlights, and neon signs can all sneak in your window and steal your shuteye.

Even the subtle glow of an alarm clock or the indicator light on an appliance can interfere with sleep. And if you do shift work or live far north, natural light may keep you up.

If you're suffering from long-term sleep deprivation, be sure to close your existing blinds, shades, and curtains every night. If this doesn't help or you're already doing so, it's worth your while to buy room-darkening shades or curtains.

For immediate relief, you can tack up dark fabric over your bedroom windows. But switch to proper window treatments when you can afford them. A beautiful bedroom is easier to rest in.

Wearing a sleep mask is another fast fix. Be sure to choose a product that's comfortable and washable.

Stay cool all night long

If you tend to feel chilly all day, you may be tempted to bundle up at night. But body heat builds up in your nightclothes and beneath the covers.

What felt comfortable when you crawled into bed can wake you up in a sweat several hours later. If you have insomnia, you may find it difficult to get right back to sleep after adjusting your bedding or clothing.

It's best to feel a little on the cool side when you get in bed. That way, as heat builds up throughout the night, you'll feel comfortable enough to stay asleep.

Try removing one blanket from your bed or lowering the thermostat by 1 to 2 degrees. Instead of heavy pajamas, wear loose socks to bed so you can slip them off easily if you start feeling too warm.

Create a quiet space

If you live in an apartment complex or group housing, or near train tracks or an airport, sleeping in peace can be a challenge.

But if you have pets, children, or adult household members who need special care, you have to be able to hear them when they need help.

Some people do well with earplugs or earmuffs that muffle noise without completely blocking it. A white noise machine can be a great help too.

Others may prefer using their phone and earbuds to listen to relaxing music or sounds. But be sure to use an app that blocks blue light so you won't be doing more harm than good when adjusting your phone in bed.

If your partner snores, you may want to consider asking them to pursue snoring treatment more seriously. As a last result, you may need to sleep in a separate room to avoid jeopardizing your health.

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