Change the bedroom and improve the quality of life

Change the bedroom to improve the quality of life

Change the bedroom to improve the quality of life

Bedroom environment, from temperature to light, etc., has a great impact on sleep quality. According to top sleep hygiene experts and recent research results, 9 small ways to improve the bedroom environment and improve sleep quality were included.

1. Keep dark and light-free.

Several studies have shown that melatonin secretion is inhibited before going to bed and when sleeping, which in turn affects sleep quality. Animal experiments have found that even the glimmer of light has a negative impact on sleep. Therefore, dark and light-free bedrooms are essential to enter deep sleep, thorough relaxation and maintaining the regularity of the biological clock. Therefore, all light sources should be turned off or blocked before going to bed. If the windows are leaking light or are used to sleeping in, blackout curtains can be installed. If the rest space cannot be completely blocked, you can also choose to wear an eye mask to sleep.

2. Keep the bedroom temperature refreshing and pleasant.

Most sleep experts believe that the optimal 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 a ceiling fan or electric fan in the bedroom, or open the windows to ventilate and cool down.

3. Eliminate the impact of television.

Research shows that TV will "steal" people's sleep time. The pictures and sounds in the TV will make people feel excited, and the light in the TV will hinder the body from adjusting the biological clock. Therefore, it is best to only watch TV in the living room, or turn off the TV 30 to 60 minutes before going to bed.

4. Block noise.

If ambient noise is not controlled by you and affects rest, you can use earplugs or white noise machines. White noise suppresses ambient noise and makes falling asleep easier.

5. Please leave the electronic products out of the bedroom.

Not only will the TV "steal" your sleep time, laptops, tablets, mobile phones and other electronic products will also affect your sleep. A study found that blue light emitted by electronic products interferes more with melatonin than white light. Another study found that light emitted by computer screens also had similar effects. In addition, working before going to bed and checking emails will bring stress; surfing the Internet before going to bed will keep your brain excited for a long time; watching social networking websites before going to bed will bring negative emotions…… Therefore, electronic products should be disabled one hour before going to bed to calm your mood.

6. Keep the bedroom tidy.

The disorderly bedroom can make it difficult to relax and cause distraction when falling asleep. Spend a little time every day to organize your room to ensure that your home's belongings are in their place, and it will be easier to fall asleep.

7. Choose the right bedding.

Bedding products made of sweat-resistant and breathable materials should be selected, such as pure cotton, wool fabrics, silk, bamboo fiber and linen. Materials such as polyester, synthetic satin cannot expel moisture, and will get hotter the more you sleep. The material of the bedding should feel smooth and comfortable. If you are allergic to dust or mold, you should use anti-allergen mattresses and pillowcases and clean them frequently.

8. Change the pillow in time.

Pillows are also important for sleep comfort and should be replaced more frequently than mattresses. Imitation down pillows and polyester filled pillows should be replaced after 1 to 2 years of use. If pillows such as memory foam, latex, down, buckwheat peel are used properly, they can appropriately extend the use time. If the pillow is too low, too high, or fails to provide comfortable support, it can cause neck pain and back pain. Therefore, if the mattress is used well and your neck feels sore after waking up, the pillow is likely to be "Crime" ”

9. Ensure the mattress is comfortable.

The American Sleep Association pointed out that the mattress must be replaced after 5 to 7 years of use. The latest issue of "Consumer Report" said that if you feel that the mattress is uncomfortable when you fall asleep, you should replace it. Some studies have pointed out that replacing old mattresses can improve people's stress points and reduce back pain.