If individuals are seeking a good night of sleep, there are several things that they should have control over. They could begin by completing some stretching to enhance sleep, they could also try not consuming particular foods prior to going to bed, plus they could try to de-stress as well. However, they may be overlooking a very vital element, their very own bedroom. In this article, we will highlight ways in which individuals have set up their sleeping space in order to have a peaceful, restful sleep.
Thermostat Set To 65 Degrees
According to a consultant on sleep and performance, James Maas, Ph.D., dark, quiet, and cool has and will always be the main rule in order to attain good sleep. Research has confirmed that setting the room temperature to sixty-five degrees Fahrenheit encourages the longest and deepest sleep. The reason for this is that the warmer an individual is the likelihood that their sleep will be shorter and lighter increases. Individuals should be aiming for a body temperature that does not stimulate the neurons to be firing forcefully, and that occurs when the hypothalamus, which is the regulator for the temperature in the brain, remains cool.
Having a messy environment could be stressful, like books being piled on top of each other in chairs, or messy clothes, or files and papers for work all over the floor. A bedroom should not be like this, it should be the complete opposite and comforting. Individuals should seek to have a bedroom that has a design and appearance that is minimal, therefore ensure that all clothes are hung and tidy up prior to going to bed so that there is a calm feeling and not a feeling of being overwhelmed as your head and the pillow makes contact.
No Technology Allowed Rule
According to James Maas, a bedroom that is set up for sleep is one where the use of electronics within an hour of going to bed is kept to an absolute minimum. Practically everyone is guilty of just before bed Whatsapp messages replies or scanning emails, or binges while under the covers, however individuals that have good sleep often know better than to do this. Every one of these mobile devices emits a massive amount of blue daylight spectrum light, which ultimately interrupts the onset of sleep by inhibiting the flow of melatonin, which is the hormone with responsibility for sleep. Leave your mobile phone, tablet or laptop in another room as staring at a screen just before going to bed is one of the worst things that an individual could do. If leaving the device in another room is not an option, download an app such as f.lux, which will work at reducing the stimulating effects of the blue light.
Have A Pitch Black Room
Do you believe that you have a dark room? Check again, look at the alarm clock, air conditioner, humidifier, or air filter for any form of flashing lights. Many people think that they have a dark room until the lights go off and it lights up like the fourth of July fireworks show. There are a ton of little lights in bedrooms, which are more than enough to interrupt a person’s sleep even though their eyes might be closed. It is recommended to unplug items if possible, prior to going to bed, or place a towel over items such as the alarm clock or actually turn around items that have flashing lights so that they are not directly facing you.
For some reason or another, there are those that believe that they must sleep with a heap of heavy blankets over them, in fact in doing this, they are preparing themselves for a sleep that is pitted and uncomfortable. Regardless of the temperature set in the bedroom, making oneself too hot, will completely throw off the body’s internal temperature and its ability to cool itself down and hence sleep properly. Seek out comfortable, light bedding, and if sweating during the night is an issue, try moisture-wicking products or sleeping without any pajamas on to feel more comfortable.
Walls That Are Softly Colored
Walls that are colored in bright colors, specifically red walls, could be too intense and alarming, which is not necessarily the best recipe for creating the atmosphere for a good night’s sleep, according to sleep specialists. As a matter of fact, scientists have revealed that walls that are painted blue encourage the best sleep, while other shades of yellow and green work on calming down individuals as well, as documented by the National Sleep Foundation.