Even the details (color of the walls, softness of the pillows) affect quality sleep
Even details such as the temperature in the room, the color of the walls, the softness of the pillow affect quality sleep.
- Temperature – if a person is too hot or cold at night, he wakes up often during the night. The ideal temperature is between 16 and 18 degrees C.
- Proper bedspread – always use a bedspread suitable for the season. A sheet can be additionally sewn under the bedspread or above it. Use sleeping socks if your feet are always cold.
- Wall color – bright colors (like purple, gold or red) stimulate the senses and cause the brain to be alert. The result is a bad and restless sleep. Research says that it is best to sleep in a room with blue, green and yellow walls.
- Dark room for sleeping-light is the most common sleep stealer because melatonin (relaxation and sleep hormone) is released in a dark environment. Melatonin levels begin to rise as soon as dusk arrives. It reaches its highest value between 11 pm and 2 am. Turn off all light sources before going to bed. Cover the windows with thick dark curtains or blinds. The blue light (radiated by smartphones, tablets, laptops and computer monitors) informs the brain that it is daytime. However, electronic books radiate a different energy (orange light) that imitates the light of a campfire. That’s why reading electronic books relaxes the brain, preparing the brain for sleep. Get the application “flux” (which adjusts the color of the monitor to best fit the light of the environment and the period of the day) if you really have to work with the computer at night. This way you help the body to recognize the time to sleep.
- Peace and quiet – sudden noise can interrupt sleep. windows with sound insulation are a good solution to this problem. A cheap version is to get earplugs. Average earplugs block only 37 decibels (which means they reduce traffic noise and other external sounds, but not snoring, which has a range of 50 to 100 decibels). No earplugs can completely block snoring, but they can reduce the sounds of snoring. There are foam ear plugs on the market (specially designed) to reduce the sounds of snoring.
- Atmosphere of tranquility – the bedroom should have a relaxing atmosphere without additional objects (TV, mobile phone, tablet, etc.).
- Sleeping bed – a bed is a piece of furniture and very important for a good night’s sleep. A person spends a third of his life sleeping. It is necessary to have a quality mattress that is neither too soft nor too hard. A bigger bed and a bigger mattress are always the best option if space allows.