OPTIMIZE YOUR BEDROOM FOR BETTER SLEEP
Think about how a couple of essential changes could transform your bedroom into an oasis of restful sleep accompanied by sweet dreams. Have you ever thought that your bedroom has a massive impact on the quality of your sleep? From temperature to light, studies have revealed that our environments can exert real, measurable effects on our sleep.
Regardless of whether you simply need to give yourself the best foundation for sleep or you're looking to defeat sleep issues, one of the best things to do is optimize your bedroom.
5 WAYS TO MAKE YOUR BEDROOM BETTER FOR SLEEP
In this post, we have put together a number of ways to enhance your space for sleep based on findings by leading sleep experts. Besides having a calm and cozy bedroom, a bed with a comfortable mattress, here are a few tips on what to do to further optimize the space you sleep in.
1. Keep it cool
Ever waking up feeling excessively hot and/or sweat-soaked? Hotter temperatures do genuinely have a significant effect on sleep quality. The ideal temperature range for sleep, as indicated by most sleep specialists, is somewhere in the scope of 60 to 72 degrees Fahrenheit. In the event that you would prefer not to leave the air conditioning on throughout the night, you could opt for an alternative means, which is the installation of the ceiling fan, making use of an electric fan, or leaving your windows open at the time of the night when the temperature is cool. In addition to this, have a cooling pillow and lighter-weight bedding can be of great help. Attempt distinctive indoor regulator settings to obtain what feels most comfortable to you, as every individual will have different choices. On the off chance that you are always boiling and your partner is freezing, it might be useful to have separate comforters so that the two of you can sleep well.
2. Keep it Dark
Dwelling in the nerve center, your Suprachiasmatic Nucleus controls your inward clock view of light signals received through the eye's optic nerves. At the point when light is identified, it postpones melatonin discharge, produces cortisol, and keeps your body temperature raised, which results in waking.
As indicated by studies, exposing yourself to light either before and during sleep leads to a decrease in the level of melatonin, this is the hormone that is responsible for the regulating the sleep-wake cycles. As a result of this, darkness is very important to sleep, have restorative sleep and build a regular sleep clock.
Make sure that in your bedroom, all lights and electronic light devices are off before going to bed. If you're worried about finding your way to the bathroom in the middle of the night, a motion sensor night light can help when needed without disturbing sleep.
In the event that your windows let in light or you sleep past dawn, it might be advantageous to use blackout window shades; doing this will help in keep your bedroom dark when needed.
If there is no option to darken the room, you might want to think of using a sleep mask.
3. Keeping it quiet
Televisions and nearby snorers are among the top disturbances of sleep when it comes to sound. Noises can have a huge effect on deep sleep cycles, even in the event that you don’t remember waking up.
On the off chance that you find yourself in an environment flooded with noise, which is beyond your control and in one way or the other affects your sleep, such things as the use of earplugs or a white noise machine can be of great help.
Have a snoring partner? Try repositioning them on their side or use an extra pillow to elevate their head which will help.( In some cases a snorer might have sleep apnea and taking a sleep study test can be very helpful.
4. Banish the TV
Despite the fact that it is sometimes great to kick back in bed and watch your favorite shows, studies have revealed that televisions have a negative impact on sleep.
The movement and sound keep your mind stimulated, and the light prevents your body's internal clock from controlling sleep appropriately. In babies and children, TV before bed is likewise connected with a few sleep issues, which can include and is not limited to resisting bedtime and sometimes increase anxiety depending on what they just watched.
Make sure that your family's TV viewing is in the living or family room and if you are going to watch TV, turn it off at least 30 to 60 minutes before going to bed. Choose less stimulating exercises like reading, a warm bath, light yoga, which are all helpful for sleep.
5. Electronics out of the bedroom
It's not simply the TV stealing your sleep at night, there are some other devices such as your PC, tablet, telephone, and different electronics especially those with bright LED lights that are to blame for obstructing peaceful sleep.
A study has shown that the blue lights emitted by LEDs neutralize melatonin significantly more than regular white lights. Another study found that the glow of PC screens may likewise have comparative impacts.
Notwithstanding the stimulating impacts of lights, working or browsing messages before bed can likewise instigate pressure, surfing the web can keep your mind working longer, and checking social networks can bring negative emotions as well.
Put a ban on electronics an hour before bed; this will give you and your family time to unwind. Stay away from those devices when in bed, and ensure that your cell phone is on silent. There are applications on iOS and Android that can shut out unimportant notifications while you sleep, but let emergency messages come through.
CHANGING YOUR BEDROOM
There are some important things that you need to consider when optimizing your bedroom for sleep. So remember what we talked about; Cool the room, keep it dark, make it relaxing and cozy.