How to create the ideal conditions for sleeping in the bedroom?
Last reviewed: 16.10.2021
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If you sometimes have trouble sleeping, we will try to help you, because lack of sleep can affect the quality of life, and fatigue gradually accumulates and pours into health problems.
- The bedroom is not the place for bright light
While you are still not going to bed, but are already preparing for rest, mute the light or leave only the night light on. The organism is programmed to sleep in the dark, so a dim light will set you up for a night's rest. Light suppresses the secretion of melatonin - a hormone that regulates daily rhythms. Even if you dozed with the light on, the body can not produce melatonin, because the light is "recognized" even through closed eyelids, so the darker it will be in the bedroom, the better.
Hide all the luminous Get rid of all the electronics that are shining. Telephones with displays and digital clocks do not have a place in the bedroom. If the windows are not sufficiently darkened by curtains or blinds and moonlight or lanterns penetrate them, then try to use a special mask for sleeping.
- Ventilate well before bedtime
Our body temperature decreases when we sink into sleep, so that the process of falling asleep is easier, cool the room with airing or air conditioning.
- For a quiet sleep you need silence
If you are unlucky and there are constant foreign sounds that interfere with normal rest, there are several options for correcting this situation: heavy curtains that will absorb a part of the sounding sounds, very calm music that will allow you to ignore noise and earplugs , which completely will save you from the sounding sounds.
- Create an atmosphere
To go to sleep was pleasant, and look at the bedroom you had a pleasant emotion and a positive attitude, decorate it. To begin with, remove from the sleeping room things that are not related to sleep - simulators, computers, televisions and stuff. The presence of these things will still excite your imagination and will not allow you to relax normally. After stripping away all unnecessary, proceed to what in the bedroom is just the place. A good addition to the bedroom interior can become expensive souvenirs, frameworks with photos of close people, when you look at the faces of which you will fall asleep with a smile. Also a good option is calming color schemes in the form of paintings or a small fountain.