2024-02-22 07:00:54
Light and temperature are key aspects when preparing the environment for sleeping. Discover 7 habits to benefit from restorative rest and say goodbye to sleep disorders.
Last update : February 22, 2024
If you have unrefreshing sleep, wake up intermittently, or have trouble sleeping at night, the problem may be an environment that is not conducive to rest. Indeed, the prevalence of sleep disorders has been estimated at around 20%.
Regarding insomnia, we see that between 10 and 15% of the Spanish adult population suffer from it chronically, while around 30% suffer from it occasionally.
Some of the most common causes of these disorders that prevent us from sleeping well are stress and poor sleeping habits.. The consequences, in turn, include poor performance at work or school and the possibility of developing anxiety disorders or illnesses such as depression.
So we present to you 7 healthy sleep habits you can adopt when preparing your bedroom to get more restful sleep.
1. Sleeping environment: complete darkness
Lying down in the dark has been shown to help us relax and promote the secretion of melatonin, the hormone that induces sleep. If you have blackout blinds or curtains in your bedroom, it is best to lower them completely to prevent light from entering through the cracks in the early morning.
It is equally important that there are no distractions, even slight ones, when you are trying to fall asleep.
Studies have shown that nighttime exposure to sources of blue light – from cell phones or television screens, for example – alters the circadian cycle. From then on, the body loses the regularity of its internal clock and the transition between sleep and wakefulness is altered.
Additionally, some studies guarantee that nighttime light increases leptin levels. Which causes hunger at night. Therefore, exposure to artificial light at bedtime is associated with a higher risk of obesity or diabetes.
2. Appropriate temperature
According to a study in the journal Science of Total Environmenthigh temperatures can lead to poor quality sleep. The ideal temperature is between 20° and 25°Cwith a 5 to 10% drop in sleep efficiency when the temperature increases from 25° to 30°C.
On the other hand, is it a good idea to sleep with air conditioning? This is not recommended, because these devices reduce air humidity and cause drying of the skin and respiratory tract. Additionally, not cleaning air conditioner filters increases the risk of infections because germs accumulate.
3. Bed and sleep environment
The bed you are going to sleep in should be comfortable. A medium-hard mattress is recommended, with a consistency that adapts to the shape of your body. The width of the mattress should be approximately 90 centimeters for a single bed and 160 centimeters for a double bed. The length should be longer than your body so that you can be comfortable.
The pillow is also essential. Because it keeps your spine aligned to prevent back, neck and shoulder pain. A recent study investigated the effect of different types of pillows and found that innerspring and rubber pillows reduced neck pain more effectively than others.
Regarding the location of the bed, it is best that from the lying position you can see the windows and the door of the room, to have control of the space. Decorating your bedroom to sleep better is also an aspect that you can take into account. Indeed, you will feel more relaxed in a beautiful environment and with the things you love.
4. Pyjama
There are some discrepancies regarding what clothes to wear to sleep. Many people sleep better in clothes made from soft fabrics, intended only for lounging. That is to say pajamas, which can be long or short sleeved, depending on the season.
If you wear pajamas, make sure they are clean and smell nice, so you associate bedtime with relaxation.
Other people prefer to sleep in their underwear or even naked. Some studies have investigated the effects of sleeping naked and found some benefits. For example, the Sleep Foundation affirm that sleeping without pajamas increases oxytocin levels and fights stress, depression and high blood pressure.
5. Reduce noise as much as possible
An essential aspect of a proper sleep environment is that the room must be isolated from outside noise. It is also important that there is no noise inside the room. Like electronic devices that can ring in the middle of the night and wake you up.
When going to sleep, many people choose to use “white noise.” This is a constant sound that our brain stops paying attention to after a while. Some examples are a TV not picking up a signal, a fan, a noisy computer, or the soft roar of distant traffic.
It is widely believed that white noise can help you sleep better. Indeedthis phenomenon manages to reduce the difference between the basic noise and the maximum noise. In this way, it increases the tolerance threshold for occasional noise occurring in the middle of the night.
In other words, if there’s a sudden noise while you’re sleeping, like a dog barking or a notification coming to your phone, white noise could mask it.
At any rate, a recent study suggests that continuous white noise could either improve sleep or disrupt it, depending on the case. In short, the most important thing is that you know which tips can work for you.
6. Avoid certain habits before bed
It is essential to associate the room with the place where we sleep. This means that we should not use our bed to check our social networks, watch a movie, read a book, study or work. Actually reserve this space to rest.
It is also not recommended to exercise before bed. If you go to the gym or do an activity at home, try to do it several hours before bed. Exercising in the late afternoon increases body temperature. This causes the body to become hyperactivated and, therefore, makes it more difficult to fall asleep.
On another side, there are many foods that are best not to eat before bed. Among them, we find the following:
Frozen products. Cheeses. Butter. Spicy sauces. Sweets.
There are also infusions that can help you rest better at night. But coffee is not one of them. Indeed, a recent study found that consuming 400 milligrams of caffeine (one cup) has significant sleep-disrupting effects, even if taken up to 6 hours before bedtime.
7. Détente
Finally, a tip that can help you fall asleep is to practice relaxation exercises to sleep peacefully. For example, while lying down, you can place your hands on your stomach and breathe deeply with your eyes closed. You will thus be able to perceive the diaphragmatic movements.
This type of breathing can help reduce heart rate and activate the parasympathetic nervous system, to promote relaxation and facilitate sleep.
Also read: How to improve sleep quality in a healthy way?
Sleep environment: Some final recommendations for sleeping well
Now that you know these tips that help you create a suitable sleep environment, don’t lose sight of adopting a routine in which six to eight hours are dedicated to sleep. To do this, It’s best to go to bed and get up at the same time every day. Even on weekends.
You thus work on coherence, which strengthens the body’s sleep-wake cycle. On the other hand, if you don’t fall asleep within twenty minutes of going to bed, don’t force it. Get out of bed and try to distract yourself with something else. Otherwise, the frustration of not being able to sleep and the efforts made to achieve it will paradoxically lead us to not succeed.
Finally, if you adopt these keys to good sleep hygiene, you will be able to benefit from better quality rest. Allowing your body and mind to adapt to a natural cycle that will improve your performance the next day.
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