Changing the bedroom and improving the quality of life
Bedroom environment, from temperature to light, has a great impact on sleep quality. According to the top sleep health experts and recent research results, this paper reviews 9 small ways to improve the bedroom environment and sleep quality.
1. Keep dark and dark
A number of studies have shown that exposure to light before and during sleep can inhibit the secretion of melatonin, thereby affecting the quality of sleep. Animal experiments have found that even low light levels have a negative effect on sleep. Therefore, the dark bedroom is essential for deep sleep, complete relaxation and keeping the circadian rhythm. Therefore, all light sources should be turned off or blocked before going to sleep. If the window leaks light or habitually sleeps late, may install the shading curtain. If the rest space can not be completely shaded, you can also choose to wear an eye mask to sleep.
2. Keep the bedroom cool and pleasant
Most sleep experts believe that the best room temperature for sleep is 15.6 ℃ ~ 22.2 ℃. If you don't want to turn on the air conditioner all night, you can install ceiling fans, electric fans, or open windows to ventilate and cool down.
3. Eliminate the influence of TV
Research shows that TV can steal people's sleep time. The picture and sound in the TV will make people excited continuously, and the TV light will hinder the human body to adjust the biological clock. Therefore, it is best to watch TV only in the living room or turn off the TV 30-60 minutes before going to bed.
4. Noise shielding
If the ambient noise is not under your control and affects rest, use earplugs or white noise machines. White environment makes it easier to sleep.
5. Take the electronics out of the bedroom
Not only will TV steal your sleep time, but laptops, tablets, mobile phones and other electronic products will also affect your sleep. One study found that blue light from electronic products interferes more with melatonin formation than white light. Another study found that the light emitted from computer screens had a similar effect.
In addition, work before bedtime and checking email will bring pressure; surfing the Internet before bedtime will keep the brain excited for a long time; reading social networking sites before bedtime will bring negative emotions Therefore, electronic products should be banned one hour before going to bed to calm down.
6. Keep the bedroom tidy
Disordered bedrooms can make it difficult to relax, leading to distraction when falling asleep. Spend a little time tidying up your room every day to make sure that your belongings are in their place, and it will be easier to fall asleep.
7. Choose the right bedding
Bed products made of sweat wicking and breathable materials, such as cotton, wool, silk, bamboo fiber and flax, should be selected. Polyester, synthetic satin and other materials can not discharge moisture, will sleep more hot. The material of bedding should feel smooth and comfortable. If you are allergic to dust or mold, use anti allergen mattresses and pillowcases and wash them regularly.
8. Change pillows in time
Pillows are also important for sleep comfort and should be changed more frequently than mattresses. Imitation down pillow and polyester filled pillow should be replaced after 1-2 years of use. If memory sponge, latex, down, buckwheat skin and other pillows are used properly, the use time can be appropriately extended. Pillow too low, too high or can not provide comfortable support, will cause neck pain, back pain. Therefore, if the mattress used well, wake up feeling neck pain, pillow is likely to be the "culprit.".
9. Make sure the mattress is comfortable
According to the American Sleep Association, mattresses need to be replaced after 5 to 7 years of use. The latest issue of "consumer report" said that the mattress should be replaced if they feel "uncomfortable sleeping". Some studies have pointed out that replacing the old mattress can improve people's stress points and reduce back pain.
