The sleeping environment has a significant influence on whether we sleep well. With these tips for your bedroom and bed, you will increase your chances of sleeping well.
If you fall asleep on the sofa in front of the television, you have a poor chance of sleeping well all night long.
This is because the sleeping environment has a significant influence on whether we sleep soundly and sleep through the night. With the following tips you can design your bedroom for healthy sleep.
Bedroom: Ideally dark, quiet and cool
On the one hand, you should like to be in your bedroom. So make sure that you feel comfortable in your bedroom. On the other hand, the bedroom should meet conditions: Darkness and silence are essential for good sleep, brightness and noise disturb sleep.
This is human nature. So above all, make sure that the bedroom is dark and quiet. When choosing colors for walls, furniture and linen, you should focus on cool colors like grey, white, blue and green.
These colors have a calming effect and help you fall asleep – or at least do not disturb. Bright shades of red, on the other hand, are more stimulating.
Room temperature: 18 degrees ideal for good sleep
Room temperature and air humidity also have a strong influence on sleep. You should neither sweat nor freeze.
Most sleep experts recommend a room temperature of about 18 degrees. 1 or 2 degrees more or less will probably not disturb sleep very much.
However, the room temperature should not fall below 16 degrees. On the one hand, the muscles tense up when it’s cold, and on the other hand, night-time temperatures below 16 degrees even promote mold growth in the bedroom.
Air humidity: Avoid dry air
Very few people are aware that we lose about half a litre of fluid during the night – mainly through breathing, but also through the skin or in the form of sweat.
If the room air is too dry, the respiratory tract in particular dries out quickly. This promotes colds or other respiratory diseases. In addition, too great a lack of fluid puts a strain on the metabolism and can even disrupt the nightly recovery processes.
Therefore, you should air the room thoroughly before going to bed. Open the windows wide for about 5 minutes before you go to bed. If it is not too cold – or too loud – you should preferably sleep with the window tilted – but never with a draft.
If you – especially in winter when the heating air is dry – often wake up in the morning with a dry mouth, a humidifier can be a sensible purchase. Make sure that you can set the device to a humidity of approx. 40 to 45 percent.
Plants do not belong in the bedroom
Even though they’re beautiful: plants have no place in the bedroom because they consume oxygen and emit carbon dioxide. Both hinder a good night’s sleep.
In addition, plants, such as carpets or settees with the results of years of collecting, are dust catchers. Dust, in turn, can contain allergens that irritate the respiratory tract and interfere with sleep.
The right bed for healthy sleep
If you ask the specialist trade, the right choice of bed, slatted frame and mattress is above all a question of wealth: the more expensive, the better.
In fact, it is worthwhile not to save excessively on the bed. But by no means every offer from the specialist trade also promotes sleep. Above all, the bed should be stable and the slatted frame and mattress should give the body good support.
Beds are exposed to heavy loads night after night, for example when we turn back and forth between 20 and 40 times. These beds only remain stable if they are well made – and that often has its price.
As with beds, there is also a large – and sometimes overflowing – market for slatted frames and mattresses.
Product testers have repeatedly found that expensive is not the same as good – and that cheap offers offer quite adequate sleeping comfort.
In addition to a good sleeping environment, sleep rituals play an important role in getting to sleep well. Check out more details via this link: https://www.laweekly.com/best-online-mattress/.