How To Turn Your Bedroom Into A Sleep Cave
In today’s life where we constantly keep moving towards our dreams and aspirations we get very little time to sleep. Our hectic schedules, work and family stress, physical disorders all lead to interruption into our sleep. We cannot control these things with ease however there is something that we can do to make sure that our sleep doesn’t get interrupted because of the environment that we sleep in i. e our bedroom. By following the below mentioned points, you can turn your bedroom into a sleeping paradise to promote uninterrupted sleep with minimal disturbance.
1. Make sure its dark
Presence of light during sleep decreases the production of melatonin and adenosine which are hormones responsible for natural sleep. Make sure that you switch off all the lights while you sleep. Using opaque curtains in the bedroom and blackout shades can stop any sort of light entering your room especially from the street lamps that use energy efficient LED lamps which are sleep detractors. Studies have shown that people, who sleep in the dark at night, wake up feeling fresher than those who don’t. Also avoid using clocks with white lights and switch to red light clocks as they are less distracting.
2. Maintain a hibernating temperature
A lot of studies have proved that we doze off to sleep faster in a colder environment than in a warmer environment. It is almost impossible to sleep when you are sweating. Maintaining a temperature where you need a thin blanket is ideal for a better sleep. Experts suggest keeping the sleeping room temperature between 65-72 degree Fahrenheit. You can go for air conditioners that regulate the temperature at night when you sleep so that you don’t have to worry about the blanket or sweat.
3. Don’t share blankets
It is a fact that we cannot change the person we share our bedroom with. However not sharing the blanket can avoid many problems that you face because of your partner. Firstly sharing the same blanket accumulates the heat and raises the temperature which may result in sweat. Secondly men and women both have different body structure and react differently in different sleeping conditions. Using your separate blankets will create a sort of personal nest for you where you can sleep the way you want to without any hindrance. You can also place a pillow between you and your sleeping partner to avoid transfer of body heat and movement.
4. Play some soothing music in a very low volume
Unpleasant and random sounds can take you out of REM sleep stage and make it difficult to enter it again. It was found in a study that 75% people who slept in a consistent pleasing sound at low volume reported more restful sleep than people who slept in silence. Apps are available which make pleasing sounds like sound of rain fall or wind flow which relax the mind and lead to a more sound sleep. These sounds are also called pink sounds because a light of similar power spectrum will appear pink. These steady uninterrupted sounds act as sleep boosters and promote the secretion of adenosine which induces natural sleep.
5. Remove TV
If possible try to throw the idiot box out of your bed room and keep it at some other place in your house. Keeping TV in the bedroom makes it difficult to sleep because of the standby lights and also people find it difficult to resist switching it off which may result in loss of precious sleeping hours.
Source- http://www.huffingtonpost.com/2013/08/02/how-to-sleep-better-bedroom-tips_n_3673088.html
Source- http://www.oprah.com/health/Make-Your-Bedroom-More-Sleep-Friendly/4