This Article is About
senses
high protein meals
wheat crackers
thanksgiving meal
chicken eggs
playing video games
best bet
sweet dreams
making love
naps
5 Ways To Enhance Your Bedroom Senses
Join 1000's of Authors at StreetArticles Today!

5 Ways to Enhance Your Bedroom Senses

There’s no question our bedrooms are our sanctuary.

They’re our escape from the outside world. They’re a place for relaxing, sleeping, dreaming, making love, meditation… and sometimes even napping.

Notice I didn’t mention things like our bedrooms are places for watching TV, surfing the Internet, making late-night business calls, checking emails, playing video games, etc.

Why is that?

Because many elements of today’s modern technology can have quite a negative impact on our sleeping patterns and bedroom senses.

So I encourage you to call upon your seasoned senses to identify, create and enhance your ideal sleeping environment – which will in turn provide you with sweet dreams, each and every night.

Taste

Eating and drinking before bedtime can drastically affect your sleep quality.

For example, foods containing tryptophan (a key ingredient of the sleep-related chemical serotonin) can make many people feel tired and drowsy.

Remember all those post-Thanksgiving naps you take each year? Well the turkey you consume during your Thanksgiving meal contains tryptophan and is partly responsible for your post-meal crash on the couch.

Foods including fish, chicken, eggs and some nuts contain approximately the same amounts of tryptophan as well.

Additionally, carbohydrates allow more tryptophan to be supplied the brain, so if you're craving a snack before bed, experts recommend whole wheat crackers with a little peanut butter – or even some milk and cereal – to help you fall asleep faster.

Conversely, foods such as fried, fatty or even spicy dishes are recommended to avoid before bedtime since these are proven to upset your sleeping patters as well as your overall quality of sleep.

Your best bet is to eat high-protein meals for breakfast and lunch when your body requires the daytime boost of energy, then eat a light dinner (or light snack if needed) and definitely avoid stimulants such as caffeine and alcohol after 3pm if possible.

Eating and sleeping are surprisingly tied closely together, so make sure you watch what you eat throughout the day, since it will most likely have an impact on your sleeping patters later that night.

Smell

Many people forget how integral a part our sense of smell plays when it comes to enjoying a good night’s sleep. For example, the scent of lavender has been shown in studies to decrease heart rate as well as blood pressure, allowing your body to relax and fall asleep more easily.

A study of infants also determined they cried much less and enjoyed a better night’s sleep if they had a bath containing lavender scented oils before they went to bed.

So it’s always a good idea to surround yourself in your bedroom with the scents that relax you – whether its candles, oils, or small sachets on your bedside table, relaxing smells can drastically improve your sleeping patterns.

And since smell is so closely tied with sleep, it’s recommended you wash your sheets and pillowcases at least once a week if possible. And make sure you choose a laundry detergent that’s pleasing to your sense of smell as well. If not, it’s going to be a long night for you.

Also, experts agree that a fresh, clean and organized bedroom can definitely help translate into a relaxed mind and body.

Hear

Random noises throughout the night are more likely to wake you up if you’re in a light sleep (stages of 1 and 2) than if you were in a much deeper sleep (stages 3 and 4).

A recent study determined white noise "sleep therapy machines” (also sometimes referred to as “sound conditioners”) have very positives effects of blocking out noises and distractions to allow for a better night sleep.

Research has also found many people are more apt to wake up when a sound is emotionally charged, as opposed to just a random noise. This is why a parent could possibly sleep through a partner's loud snoring, but would wake up immediately if a baby starts crying.

I always recommend the use of white noise sleep therapy machines in the bedroom. They help mask unwanted sounds from the outside, and also encourage a very constant and soothing sound inside the bedroom – allowing you to fall asleep faster, and stay asleep longer.

See

Our eyes (or more specifically our retina) constantly send messages to our brain which then triggers all kinds of moods, behaviors and feelings. For example, as daylight begins to fade, the hormone melatonin starts to rise and our body temperature starts to fall – and it’s because of both of these reactions that our bodies begin to relax and start to welcome the idea of rest and sleep.

When morning light comes, our melatonin levels are still very low, but our body temperatures slowly begins to rise as well as an uptick of the hormone cortisol which helps us to feel awake and alert. It’s this combination of chemical shifts that provides us that subtle boost we need to start our day.

Both light and darkness tell our bodies that it's time to rest, or time to get up, so it’s not surprising that lighting in the bedroom (and in our daily lives) has a huge impact on sleep quality. Many people even turn to light therapy gadgets to help them balance their internal clocks throughout the day and/or night.

Certain lights after dark (such as those from a computer screen or tablet device) can also send confusing messages to your brain, sometimes suppressing production of melatonin, in turn making it difficult to fall asleep.

Another great piece of advice is to keep your bedroom as dark as possible. I often recommend sleep therapy eye masks for those that have bedrooms where it's difficult to get dark enough.

Consider low-wattage lamps by your bed to help wind down before you go to sleep and also consider blocking the bright, glowing lights of TV’s, electronics, and bedside clocks if possible.

Touch

Many sleep experts agree a room with a temperature of approximately 65 degrees is ideal for a good night’s sleep. And the touch and feel of your pillows, mattress, sheets, blankets and sleeping clothes affects the way you sleep.

Your mattress and pillows should be comfortable and supportive. Some prefer soft mattresses, others prefer firm. There’s no real right answer, so just use what’s most comfortable and supportive for you.

One additional word of advice - wear light, loose-fitting, breathable fabrics to bed. Your body temperature will be easier to regulate, and you won’t feel so restricted as you sleep.

So does all of this sound simple enough?

Who knew that sleep could involve so many aspects of our five senses.

What are some of your tricks to fall asleep?

Share with me in the comments section. I’d love to hear from you.


Street Talk

Cool advice Jeff ! Thanks for sharing it.

Reply
  about 6 years ago

Thanks for reading the article Eugene!

Reply
  about 6 years ago
You May Also Like
Making Sense Of the Senses
SMELL & TASTE The website I am working on, involves both SMELL & TASTE and I wonder why I focussed on these two senses. I thought of the wondrous SMELLS which come from the earth & the home - flowers & herbs, fragrant roses, the ground after rain, newly dried…
By: diana-marie strang in  Writing and Speaking  >  Creative Writing   Jul 30, 2012  
1
  Likes: 1

How to Get Up Early By Using Your Senses
For insomniacs, getting a good sleep is the greatest obstacle they’ll ever have in life. However, for people who seem to barely sleep and always wake up to feel being deprived of it, the greatest obstacle is really how to get up early. Believe it or not, it is not…
By: Barry Gur in  Self Improvement  >  Time Management   May 09, 2011  
2
  Likes: 2

He Wants Time Apart - What Should I Do?
You thought it was just a myth - no one really needs to take a "break" from a good relationship, do they? Your friends who experienced it first-hand had obviously missed some vital clues along the way and you hardly knew what advice to give them. Then it happens to…
By: Charlotte Jane in  Relationships  >  Conflict   Aug 24, 2012  
0
  Likes: 4

Quick And Easy High Protein Meals
As you all know us bodybuilders/weight trainers main goal is our nutrition, We aim to make sure we get adequate amounts of protein in our daily meals. I was fed up of eating eggs dry scrambled for breakfast, I even started adding abit of ketchup and got fed up with…
By: Mark Holmes in  Health and Fitness  >  Build Muscle   Jan 22, 2012  
0
  Likes: 0

Camping Supply List
It’s spring!! Time to plan some camping outings. Today, where I live here in northern Minnesota, there is a winter storm moving in. Not really camping weather but a good time to be planning one. Every year at about this time I get this overwhelming urge to take a little…
By: Ed Thomas in  Travel and Leisure  >  Camping   Mar 24, 2011  
0
  Likes: 3

How to Start Eating Healthy
Like many people who are over-weight or unhappy with your physique, you probably often comfort eat to make yourself feel better. Or maybe you often felt sorry for yourself and would feel envious of other people who seemed fit, healthy and happy. So maybe you often look into different types…
By: LosehealthyBaby in  Health and Fitness  >  Weight Loss   Mar 28, 2013  
0
  Likes: 0

Eat More And Lose Weight
It is a well known that starvation diets don't work because they go against your body make up, and defences. I personally find it extremely interesting, how a starved body will autimatically go into fat storing mode when it sences a lack of nutrients. So your body is working against…
By: Jim Rawles in  Health and Fitness  >  Weight Loss   Feb 21, 2011  
0
  Likes: 0

How to Motivate Yourself to Exercise And Lose Weight
I want you to consider the following questions: Why do you shower every day? Why do you put on clean clothes before going out? If you get sick, why do you bother with getting rest at home, or taking a day off if you can, or taking cold medicine? Forget…
By: Bobby13 in  Health and Fitness  >  Mind Body Spirit   Jun 04, 2016  
0
  Likes: 0

Autogenic Training Exercises: A Relaxation Technique
What is Augotenic Training and how can it help with Food Malabsorption? Autogenic training is a relaxation technique and a mild form of self-hypnosis that relys on autosuggestion. Autogenic training exercises can help you get rid of addictions (such as smoking), unwanted behaviours (such as nail biting) and most importantly…
By: Christian7 in  Health and Fitness  >  Mind Body Spirit   Apr 26, 2016  
0
  Likes: 0

How to Cure Procrastination
• Productivity is simply getting the result you want. If you get the result you want, then you are productive. If you don’t get the result you want, then you’re not productive. When you define productivity this way, it keeps you from confusing being “busy” with productivity. • The key…
By: Martha Njeri Ngugi in  Health and Fitness  >  Mind Body Spirit   Mar 09, 2016  
0
  Likes: 0

6 Fitness Tips to Keep You In Top Form
Everyone wants to keep fit. The problem is, it can be difficult for some to get the fitness momentum, as well as keep it. Whether you’re already going to the gym, or trying to include fitness in your routine, you always want to be motivated to strive to be in…
By: Baburaj Devi in  Health and Fitness  >  Mind Body Spirit   Feb 24, 2016  
0
  Likes: 0

Covering Distance Between Cities By Car Can Help You Clear Your Head
From age 16 we drive. It’s essential to have a vehicle. For long distances we already have airplanes. So why people still take road trips and spend days driving when they can just take a plane and reach their destination in much shorter time. It’s all about driving spirit. What…
By: Ol Clarks  in  Health and Fitness  >  Mind Body Spirit   Feb 09, 2016  
0
  Likes: 1

5 Important Reasons Why You Need Balance In Your Life: Tips For Everyone
Balance is something we all need, no matter the age. We may look for it, and not find it. We may stumble upon it, and then loose it again. It’s hard to stay balanced in life, unless we truly understand these two things: Why do we need balance and how…
By: Ginel Love  in  Health and Fitness  >  Mind Body Spirit   Aug 22, 2013  
0
  Likes: 0

Simple Solutions About Cure For Cellulite
Cellulite is often witnessed in publish pubertal girls, and it could actually be caused by hormone components, genetic parts, predisposing things, eating routine, or lifestyle. It can be mainly because people that are on a eating plan have a tendency to rely only on diet program supplements, in case you…
By: pooja5 in  Health and Fitness  >  Mind Body Spirit   May 23, 2015  
0
  Likes: 0

Right Kind Of Food
The Best Food for Weight Caontrol The right amount is the amount needed to satisfy hunger, rather than appetite but most people in the developed countries do not really know what hunger is. Choosing the right kind of food makes it much easier to eat the right amount. Whole plant…
By: Martha Njeri Ngugi in  Health and Fitness  >  Mind Body Spirit   Dec 18, 2012  
0
  Likes: 0

Article Views: 2379    Report this Article