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Wednesday, July 8, 2015
If you're not getting enough sleep at night, it may be a good time to reorganize your bedroom and build a better, more sleep-friendly environment.
Sluggishness and under-eye circles may not be the only result of a lack of sleep. Many researchers have shown that loss of sleep can depress the immune system, cause weight gain, and negatively affect overall health and shorten your life span. So, start to improve your bedroom environment and you will greatly improve your chances of receiving better, more restful sleep.
Melatonin is a naturally occurring hormone; its production is blocked by light exposure that helps regulate your sleep-wake cycle. When it is dark, your brain will secrete more in the evening, to make you sleepy, and less through the daylight and you want to stay alert. However, many aspects of modern life can disturb your body's natural production of melatonin and of course your sleep-wake cycle.
1. Keep Your Bedroom Dark
Light-blocking curtains can keep light out of your bedroom and off of your skin. When light hits your skin, it sends a signal to the brain to slow down melatonin production. Turning off electronics and even covering the LED light on your TV or DVD player can help you sleep better.
2. Keep your room cool as the temperature of your bedroom can affects sleep.
Most people prefer to sleep in a slightly cool room (65-degrees F) with enough ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
A good ceiling fan can create a soft breeze to keep your body cool. They are cheaper than an air conditioner; you will not worry about your electric bills. It is recommended for people who suffering from allergies to look for models whose blades are coated with nano-particles to prevent dust buildup.
Combining an Air Conditioner and ceiling fan is a winning combination.
3. Purify Your Air
Dust, pollen, and pets trigger allergic reactions which can cause sinus and asthma problems and disrupt a good night's sleep. Air purifier's technology would able to capture those common airborne allergens, and it is supported with a permanent easy-clean filter.
4. Invest in a Good Bed
Make sure that your bed is comfortable. When you wake up with an aching neck or a sore back, you may want to provide a different pillow or try a new mattress. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support.