Although most people can adapt to any environment, a good bedroom remains very important for good healthy sleep. The most important factors for the perfect bedroom to sleep are: noise, light and temperature. But also ventilation, air quality, pillows, mattress, bedding and colors play a role.
One bedroom must be as quiet as possible. People who sleep poorly are often more sensitive to noise. Ambient sounds should not be disturbing, such as a ticking clock or a leaking tap. Eentonous buzzing noise from a fan, for example, can be quite relaxing. Music or natural sounds such as the sound of crickets, sea surf or rain can help relax and sleep better .Buy directly: earbuds to sleep
Because our body is sensitive to light and dark, too much light can contribute to insomnia.Therefore use thick, well-darkened curtains. You may also be able to blink other places where light may appear through your bedroom door. The darker the bedroom, the better. If it’s dark, your body will create melatonin. Melatonin is a hormone that affects humankind and reproductive rhythm in humans. In humans, the natural production of melatonin by the pineal gland is directly linked to the exposure to light of certain receptors in the retina of the eyes. In the presence of bluish light (from sunlight or from artificial light, television or computer) the production of melatonin is inhibited. If exposure diminishes, natural production of melatonin will start again. For the body this is the signal to reduce day activities and prepare for the night. So it’s important to make sure you sleep in darkness or darkness. An iPad, smartphone or television radiates so much light that the body will reduce melatonin production, making you sleep worse.
Most people can not sleep well if it is too hot or too cold. Ideally, your bedroom is not warmer than a degree or 17. During the day, your body temperature rises by about 1 degree: around 4 o’clock in the morning, your temperature is lowest, around 6 o’clock in the evening.In order to sleep, your body temperature must go down. If you get too hot and sweat, for example because you have too many clothes or because you are under too many blankets, there is a greater chance of getting nightmares. When it’s too cold you’ll probably wake up unnecessarily.
Humidity and air quality
Good ventilation of your bedroom is very important. A too damp or too dry room is unhealthy and keeps you from sleeping. Generally, a degree of humidity between 60 and 80% is best for sleeping. If a bedroom is too moist, the moisture that you lose during your sleep can not evaporate properly. Your nightwear feels damp and there is a risk of mold in your mattress and on your walls. So sleep on the window with the window and turn your heating off at night. Air your daily bedroom for a minimum of 10 minutes. Also in winter.Also air your duvet and pillows regularly. Preferably in the bright sunshine. This kills the dust mite that is in your duvet and pillows. A too dry room is also not good. Jumped lips, a dry mouth and throat can keep you from sleep. Too too dry room can be fixed by hanging water tanks on your heating. Buy directly: Labello Hydro Care
All bedding must be dry, clean and soft. Cotton or silk is therefore the most suitable. Wash your bedding at least every two weeks at 60 or 90 degrees (this kills the dust mite). In case of severe dust mites, ask your doctor or treating physician for special covers or covers that can be done on all your bedding. These overdrafts are then (usually) reimbursed by your health insurance and are available from the stores of healthcare institutions of home care organizations.
There are many types of pillows that help you to sleep in the right position. A good pillow relaxes the neck muscles and shoulders and causes the spine to come to a natural horizontal position and that no heavy load on spinal columns is created. If you sleep a lot on your back and stomach, a thinner pillow is recommended. When you sleep on your side, choose a thicker pillow. Replace a pillow after two years. A pillow older than two years contains too much dust mites, fungi and dead skin cells. You should buy a pillow that suits your sleep attitude. There are special pillows for:
- Side sleepers
A mattress can consist of different types of materials, or a combination of these:
- cold foam
- foam foam
- inner suspension
- pocket suspension
The main factor of a mattress is a good backing support. Heavy people therefore benefit from a slightly firmer mattress . Your sleeping attitude can also play a role in choosing the right mattress. For example, when you have a lot of sweat you can choose a mattress with pocket suspension . Therefore, please be advised at a bed shop and read online advice, such as on the consumer federation site.
Recent research shows that a blue bedroom is the best sleeper. The researchers studied two thousand houses to study the influence of color on sleep quality. People in a room with calm colors, such as blue and green, seemed to sleep better. The color of the bedroom also appeared to affect other activities. For example, people with a gray bedroom appeared to be the ones who spend the most time doing online shopping in bed and working with a caramel-colored bedroom three times a week the love.