All the time we can see people yawning in the streets due to little or almost no sleep the previous night. Humans need sleep so that they can function properly. Many sleep problems come because of your bedroom. Any change of bedtime habits brings a change to the soundness of your sleep and thus it is necessary to pay close attention to every aspect of your bedroom. Some say that even the decor can have a big influence on your sleep. Here are some tips on how to make your sleeping place more enjoyable and more comfortable.
Create a Suitable Sleeping Environment
The more your environment is pleasing the better the sleep. Try painting the walls in a more relaxing color like blue. The bed should be according to your preference. You should take care of the temperature if you are able to. On the summer days when it’s too hot, try adjusting the air conditioner to a normal temperature which should be somewhere around 60 to 70 degrees Fahrenheit (15-20 Celsius). If you want to take another approach, so you have a better night’s sleep, you could try out a ceiling fan, electric fan, or just the old school way of opening your windows, also you can invest in special cooling mattresses. At first, you should try out different temperatures to find out what is the best solution for you.
You should look that there aren’t any light sources that could influence your sleep. It is said that exposure to light during sleep can suppress melatonin, the hormone which regulates sleep-wake cycles. It is believed that even dim lights can have a negative effect on your sleep. Thus, darkness is needed for deep sleep and it affects the restoration process during sleep. Inside your room, always turn all the lights off before going to sleep. You can get a light that detects motions if you need to go get a glass of water. You could also invest in shades that won’t allow sunlight to come in. If it isn’t feasible to get rid of all the lights, try wearing masks that cover the eyes when you are sleeping.
Blocking Annoying Sounds
Whether it is your neighbor, television, or just your children having fun, loud noises are very problematic because they wake you up, but they also can have a bad effect on your deep sleep cycles even if you don’t remember waking. If you live in a place where there is a lot of noise, try to handle it. If you are not able to do it, you should try using earplugs or you could invest in machines which reduce the noise by playing calming sounds of nature. If your spouse is snoring, you could also use the earplugs and the machine. You could try repositioning his/her pillow because when the position of the spine or head is not properly placed, snoring is likely.
Stop Using your Devices
It is well-known that using TVs, mobile devices and others steals sleep from you. All of those flashing images and the sounds keep you occupied usually more than you wanted to and thus you get less sleep than you wanted. You shouldn’t allow anyone from your family to use devices since using them is connected to many sleeping problems, especially keeping them away from your children since they do not have the same resolve the grown-ups have. It is believed that the blue light emitted by LEDs works also against melatonin, even more than regular lights do. Try adding activities such as reading to your pre-sleep routines.
Keep Pillows Fresh
Pillows are very important when it comes to being comfortable in your own bed. Pillows need to be replaced depending on what they are made of. For instance, latex and memory foam pillows can last 4-5 years, while poly-fill pillows need to be replaced every two years. If the pillow is too thick, flat it can contribute to neck and back pain. Experts say that people that are back sleepers need a thin pillow to support their head while side sleepers need to have a firmer pillow that will be the same as the distance between the ear and shoulder. Pillows should be washed regularly to reduce bacteria.
People are sometimes too neglectful when it comes to their sleep. They do not know that from a good night’s sleep many daily worries can go away. We are constantly neglecting sleep for watching television or going out and thus we neglect our own health. Taking care of sleep is not too hard but we need to have a close look at our bedroom in order to know what we can alter for the better.