4 Sleep Expert's Secrets To An Ideal Sleep Environment
The keys to an ideal sleep environment
Create your most sleep-friendly bedroom ever
It is believe that sleep is a performance activity. Just like exercise, when you have the right gear you perform best. Sleep is also a sensory experience. To create an ideal sleep environment, you need to pay attention to four of the five senses: sight, sound, touch and smell.
Light is the single most important environmental factor affecting your ability to sleep. Light regulate's your body's sleep wake cycle and influences the release of hormones, including the ''sleep hormone'' melatonin. When your environment is bright, melatonin levels stay low, and you stay more wakeful and alert instead of sleepy.In today's world, there can be many challenges to keeping a bedroom dark, from TV screens to outside streetlamps to way -too-bright-in-room lighting. Here's how to bring your bedroom the darkness it needs for sleep.
LOWER BEDROOM LIGHTING. Use dimmer switchers for bedroom lighting, and wherever possible use low-wattage, non-halogen bulbs.
INSTALL NIGHTLIGHTS. When you need to get up in the middle of the night, avoid turning on any room lights, so you don't accidentally tell your brain it is morning!
BLOCK OUTSIDE LIGHT. Use a sleep mask to block unwanted light coming from outside. Sleep masks are also helpful if you have a partner who likes to stay up reading in bed after you're ready for sleep.
LIMIT SCREEN LIGHT. Televisions and other digital screens can bring a lot of unwanted light to the bedroom. Light from digital screens contains high concentrations of blue-wavelength light. Scientists have pinpointed blue light as especially detrimental to sleep. Blue light is particularly effective at suppressing the production of melatonin, a hormone that helps make you sleepy. A special blue-light blocking glasses should be used to reduce the blue light eposure.
Ideally, you’d have no screens at all in the bedroom. If you’re really attached to falling asleep with the TV on, set a timer so the television turns off around the time you typically fall asleep. Charge your phone and tablet away from your bedside table. If you read with a digital device before bed, use blue-light-blocking filters to limit your exposure in the evening.
Did you know that your brain processes sounds even while you’re asleep? That’s why parents wake so quickly when their baby cries, or your partner’s snoring sometimes leaves you tossing and turning. Our relationship to nighttime sounds can be complicated. Some sounds are disruptive, while others can be comforting and sleep-inducing. The quieter your bedroom is, the more sensitive your hearing will become. Sometimes a too-quiet bedroom can pose problems for sleep, just as a noisy one can.
The key is to focus on eliminating, reducing, and blocking the noises in your bedroom that are disruptive to your sleep.
USE EARPLUGS. There are different types of earplugs, including foam, silicone, and flanged. It’s important to wear earplugs that are comfortable, so try different types until you find the best fit for you. Choose earplugs with a noise reduction rating of 32 decibels. This will block roughly one-third of the environmental noise, but allow you to hear important sounds such as a baby crying or a smoke alarm ringing.
PLAY NOISE CANCELLATION SOUND. It helps many people fall asleep more quickly and sleep through noises that might otherwise awaken them. Often, people find these sounds relating and soothing. There are several options available, including white noise, natural sounds such as waterfalls, thunder, or rustling leaves, and meditative music or chanting. It can be played using Spotify Apps, and Youtube from your mobile from a distant from your bed.
Think smell doesn’t have an impact on your sleep? Think again. Smell is one of our most potent senses, tied directly to the brain’s limbic system, which governs many powerful impulses and drives, including emotions, memory, sexual response, and hunger. Scents can stimulate alertness. They also can calm, soothe, and relax. Introducing the right scents can enhance a sleep friendly environment. What’s more, protecting the air-quality of your home and bedroom can reduce irritants that pose obstacles to sleep.
OPEN THE WINDOWS. This is the simplest way to introduce fresh air and clear out pollutants and irritants that have collected inside your home. If possible, open the windows at least once a week to freshen the air. If open-airing isn’t possible, consider using an air filter or air purifier instead.
USE AIR FILTERS. Clean air removes irritants and pollutants such as dust, pet dander, and smoke and gas from heat sources. Clean, filtered air allows you to breathe more easily, both awake and asleep. Better air quality also cuts down on the risks of allergy flare-ups and respiratory illness, both of which can interfere with sleep.
REGULATE HUMIDITY. The level of moisture in the air also affects breathing and your ability to sleep. If your bedroom is too dry, consider running a humidifier. Or use a de-humidifier or put your air-condition in dry mode if your sleep environment is heavy with moisture in the air.
TRY AROMATHERAPY . Exposure to soothing, relaxing scents can help you unwind and prepare for sleep. Some scents are especially conducive to sleep. Scientific research has demonstrated that lavender has powerful relaxation properties and reduce morning sleepiness. Chamomile is another scent that is relaxing and can be sleep-promoting. Minty scents tend to stimulate alertness, and aren’t suited for a sleep-promoting bedroom environment. Aromatherapy comes in a range of forms, including massage and bath oils, pillow and linen sprays, sachets, and diffusers.
Is there any better feeling at the end of a long day than sliding into a clean and cozy bed that’s outfitted with your favorite sheets? Touch plays a substantial role in our sleep experience. When selecting bedding, it’s worth it to invest in the top quality products you can afford, and to choose materials that fit your local climate. They will feel good on your skin, and they will also help you regulate temperature and humidity in your bedroom. Maintaining a moderate-to-cool, comfortable temperature is critical to a restful night’s sleep. For the most tactile comfort in your bedroom, consider these factors:
MATERIALS. Use cool/breathable fabrics such as wool, polyethylene, cotton, linen, and silk.
CARE. You want to be able to wash your bedding regularly, not only the sheets but also your comforter, quilt, or duvet.
SIZE AND FIT. Make sure the size and the length of the mattress fit your body. For example, a person with the height of 185cm should sleep on the extended length 200cm mattress that he or she could sleep comfortably and get full body support. Cater at least 10-15cm of the your body height when choosing a mattress. (if your height is 185cm, the chosen mattress should be 185+10 to15cm = 195-200cm)
FEEL. The feel of your bedding is important. A medium feel mattress that is not too soft or not too hard should be your choice.
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