Did you know that a few simple tweaks in your bedroom could enhance the quality of your sleep and make it an oasis of sweet dreams? From the lighting of the room to its temperature, various studies have found that the environment of the bedroom has an actual and measurable effect on the quality of your sleep. We’ve prepared 9 vital tips you can use to positively impact the quality of your sleep.
Cool the Room
We’ve all at some point felt too sweaty to have a great sleep. This feeling is not just imaginative. Actually, warmer temperatures will negatively impact the quality of sleep. Experts advise an ideal temperature of between 60 to 70 degrees Fahrenheit.
There are many options for cooling the room besides leaving the air conditioning on the whole night. Installing an electric fan or ceiling night or opening the windows at night will have the room at the ideal temperature. Also, pads that cool the mattress are known to help.
Get a Comfortable Mattress
One of the most important elements in your sleep equation is the quality of your mattress. It’s advisable to change your mattress every 6-8 years or once you feel it’s past its prime and no longer as comfortable. When you take the time to visit SleepSoTght.com you’ll know that getting a memory foam or latex mattress will serve you longer and reduce the risks of back pain or pain in any pressure joints. Woken up with joint or backaches that disappear within hours of waking up, your mattress likely lacks the ideal support. Also, changes in health and weight may come with unique comfort needs besides a decent shaped mattress.
Keep the Room Dark
Your internal clock is controlled by a suprachiasmatic nucleus that sends light signals to the optic nerves of the eye. Once the eye detects the light, there is a delay in the release of melatonin and enhanced production of cortisol. These two processes raise the body temperature thus maintaining your wakefulness. Scientific studies conclude that exposure to light during sleep suppresses the release of melatonin hence the unregulated sleep-wake cycle. Even keeping the lighting dim will negatively impact your sleep. Therefore, for a regular and restorative sleep clock, it is important to keep the room dark.
Turn off all lights and if the windows let in light, consider investing in better shades to maintain the room’s darkness. And, if it is not feasible to block out all the light, adopting sleep masks will offer the same benefits.
Keep Bothersome Sounds Away
From mobile ringtones, television to snorers, sounds in the bedroom may make it harder for you to sleep. Noise negatively affects the sleep cycle. If the surroundings you live in make it harder to control the noise, consider earplugs to block out the noise. Also, calming sounds or white noise will make it easier for you to fall asleep. Sharing a bed with a snoring person or partner, repositioning their sleep position could help. And if it doesn’t, it could be a telltale sign of sleep apnea.
Banish the Electronics
Electronics, especially the ones with brighter LED lights, could be behind a distorted sleep cycle. Essentially, the blue light from LED light slows the release of melatonin and so does the white light. Additionally, having to check emails or messages before sleep or surfing the socials will keep the mind active for way longer and potentially bring about negative feelings. Make sure to have an electronic-free wind-down hour before going to sleep. Keeping the electronics beyond reach or blocking notifications could also help.
Get the Beddings Right
The right beddings often come down to the type of fabrics used. Some fabrics have moisture-absorption properties that will have you more comfortable. Such fabrics include linen, polyester, silk, among others. They keep you warm and trap moisture as well. Remember, the goal is to have fabric that feels great on the skin without distracting you in any way. Be sure to check the right beddings depending on the climatic conditions of the region you are in. And, there are allergen-proof beddings you can get in the event of any concerns regarding dust allergies.
Get Rid of the Clutter
A cluttered space keeps you from settling into the room and being relaxed. Thus, be sure to spend some time decluttering the room to make it feel more relaxing. Simply put, keep the space neat with all the essentials being within reach.
Everyone has unique preferences and tolerances. So, be sure to explore these tips and what best works for your body. Above all else, be sure to establish a routine.