As with a good diet, if it is not implemented with the right climate and the right decision, it will not happen, and the same happens with the importance of sleep for better health. For this reason, more than knowing the importance of the quality of sleep, we have to create a perfect environment to sleep and optimize the factors that lead to good sleep .
Benefits of a correct rest
Sleep is undoubtedly a very important aspect of health, but many times we are not able to achieve a suitable environment for a correct rest, not for the reasons that usually prevent a good rest (children, schools, work, overtime, etc. ) but because we are not aware that there are a number of factors that actually improve the quality of sleep and make it easier to fall asleep quickly despite the above.
Why create a good sleep environment?
These factors can make a big difference in improving a sleeping environment:
Lower the light intensity
Little or no light is vitally important for regulating the circadian rhythm and improving sleep patterns. Even a small amount of blue light in the bedroom at night can lower vital melatonin levels and disrupt sleep.
Mini light sources such as watches, cell phones, TV lights and other small light sources should not be forgotten.
¿Why is it so important?
We have artificial light in different shades and spectra and our bodies respond to these differently. Ambient light even in a normal home is 12 to 30 times brighter than natural moonlight and in many different colors.
At night, in the dark, our pineal gland produces vital melatonin to regulate cortisol , hormones, and body temperature . Even small amounts of artificial light can disrupt this process, and this partially explains why many of us may have elevated cortisol levels.
Many modern devices emit blue light from diodes (LEDs), light that is especially influential in suppressing melatonin. This is because melanopsin, which is a photopigment found in specialized cells of the retina, and which is involved in the regulation of circadian rhythms, is more sensitive to blue light.
This is a very curious fact but even a little light in the bedroom, especially blue light, can disrupt hormones and potentially cause weight gain, blood sugar problems , increased risk of cancer, increased likelihood of depression. and anxiety, premature aging , and heart problems.
Solution to create a better environment in the bedroom
- Make your bedroom (and your child’s bedroom) as dark as possible.
- Cover the light sources and remove any electronic sources you don’t need.
- If you have artificial light outside (such as streetlights), use curtains to cover the windows
- Avoid computers, phone screens, and TVs for at least 90 minutes before bed, or if necessary, wear orange glasses to block out blue light.
Keep the room cool and ventilated
Temperature is another important factor in getting a good rest. Body temperature naturally cools down slightly during sleep, and this occurs most easily when your bedroom is at a certain temperature.
A room that is too hot or too cold can affect the quality of sleep and even reduce the quality of REM sleep. Most experts recommend a bedroom temperature between 16 to 23 degrees.
How to improve the temperature of our room
- Keep the bedroom at a cool but comfortable temperature.
- Choose bedding that helps you maintain body temperature.
- Wear socks so you don’t feel cold when your body temperature drops during sleep
There are many more recommendations that can be made to achieve a perfect sleeping environment , but these will also depend on the type of bedroom, climate and a series of factors that are not easy to generalize. But you already know, if you need to improve the quality of your rest, you can try some of these recommendations mentioned above, and measure what has been the impact on your quality of sleep.