Studies show that adults need to sleep 7 to 9 hours a night to maintain physical and mental health. Although maintaining regular sleep hours is very important, your sleep can also be affected by many other factors such as noise, light, temperature or air quality in the room. Therefore, building an ideal sleeping environment is necessary for deep and complete sleep.
Here are 4 essential factors in the bedroom that you should keep in mind:
1. Cool, quiet and airy room
According to Onlymyhealth, noise exceeding 35 decisionbel can significantly disrupt sleep. In addition, room temperature also plays an important role - the ideal level for good sleep is from 17 to 28°C, with a relative humidity of about 4060%. This temperature helps the body regulate heat on its own to easily fall into deep sleep.
Good circulation also helps improve sleep quality. You can use a fan, white noise may or earplug to create a calmer environment if necessary.
2. A comfortable cushion
A suitable pad helps reduce back pain and limit sleep disturbances. Everyone has different preferences and sleeping postures, so choose a cushion with the correct stiffness - softness for your body. The most important thing is that the cushion needs to support the spine and body weight well.
3. Light and darkness
Light, especially from phone, TV or computer screens, can inhibit the production of melatonin - the hormone that helps you sleep. Therefore, experts recommend sleeping in the dark completely so that sleep is not interrupted.
You can use a curtain, turn off electronic devices or wear an eye mask to keep your eyes dark and help your body fall asleep faster.
4. Clean space, light colors
Bustling bedrooms or decorated with too bright, too bright colors can stimulate the brain and make it difficult for you to relax. Keep your sleeping space neat and clean and prioritize light, neutral colors such as light blue, beige, gray... to create a feeling of relaxation, comfort and easier to fall asleep.
