While a good night’s sleep is a very important thing, not many people actually get exactly that. Most people spend their night tossing, turning, or not being able to sleep at all. This then affects parts of their day to day lives and slows down their brains.
This means that your bedroom must be an ideal place to sleep because there is a reason you’re not sleeping.
The next step is to identify what that reason, or reasons, may be. Studies actually show that people tend to sleep far better when their bedroom is optimized for comfort, temperature, light, and noise levels. Sleep quality is very closely linked to the general wellbeing of humans as well as their ability to process things.
Do you want to know how to get a better night’s sleep? Check out these bedroom elements that are essential for a good night’s sleep.
Some people prefer to sleep in silence, while many others actually prefer noise. Whichever side you choose in this debate, know that we have suggestions for you. Many studies do show that a quieter environment makes for better sleep, but if you deal with sleep paralysis, you likely prefer some noise.
Loud noise can disrupt sleep, but a small amount of noise will likely be okay. A tv show or movie may keep your mind awake, but some white noise or music without words should do the trick. Soothing noises are proven to help release anxiety and stress while sleeping which is always helpful for a revitalising sleep.
Comfort is one of the most important elements of getting a good night’s sleep. Making sure your blanket isn’t scratchy or uncomfortable and adding silk pillowcases can enhance your sleep drastically.
You should also make sure you have a comfortable and inviting bed to sleep in along with a comfortable mattress. If you are uncomfortable, it is very, very unlikely that you will be able to achieve a good night’s sleep.
On top of this, your comfort also relies on how clean your room is. If you have a dirty room, your sleep is destined to be patchy. By cleaning up and organising, I can guarantee your sleep will be 100% better.
Natural light and darkness heavily influence your circadian rhythms that are responsible for your sleep-wake cycle. Your eyes perceive sunlight during the day which signals your brain to produce cortisol.
Cortisol is a hormone that helps you stay alert and energised. When night comes, your brain then produces a hormone called melatonin which induces feelings of sleepiness as well as relaxation.
That also means that seeing light in the evening delays circadian rhythms which prolongs feelings of sleepiness. This then affects the time it takes you to sleep.
By keeping your bedroom light levels low, you can help to improve your sleep. Dimmer lights will help you fall asleep easier. Avoid using your devices and watching your tv too soon before bed.
Too hot, leg out, too cold, leg back in. I think it is safe to say that this is a very common occurrence for most people. It isn’t hard to tell that temperature has a very big impact on your sleep.
Some people run hot, others stay fairly cool, but everyone, at one point or another, has dealt with cruel temperatures while sleeping. If you are a healthy adult, you should experience a drop in body temperature while you sleep anyway,
Whether you sleep in one blanket or four, it is proven that the ideal temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius). For many people, this sounds way too cold, however, it is good to use a colder thermostat setting as it helps you to maintain a far lower core temperature while you’re sleeping.
With that being said, everyone is different, so it may not be the ideal temperature for absolutely everyone. If you find it too cold, try adding a few layers to your bed.
If you’re too hot, try removing a layer or wearing lighter pajamas to stay cool. While it may not seem like a big deal, temperature is likely one of the biggest factors affecting your sleep.
Experts have concluded that you should wash your sheets at least once a fortnight. If you sweat or have a dog/cat sleeping in the bed with you, your sheets may need washing more frequently. There are many different ways your sheets can get dirty, so keeping them fresh can help you with a better night’s sleep.
Routine washing can help get rid of dead skin cells on the sheets and pillowcases as well as reduce the risk of mites. A poll conducted in 2012 found that 62% of those surveyed thought a clean room led to better sleep overall.
Now that you understand the bedroom elements that are important for a good night’s sleep, however, the elements will be incomplete without mentioning the fact that a nice and comfortable mattress is at the centre of all these elements. I can guarantee you that when you have these elements in place, you will always enjoy a beautiful night’s sleep.
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