Temperature, lighting… On this World Sleep Day, here are some planning tips to help you sleep better in your bedroom.
We spend almost a third of our time sleeping. This shows the importance of reserving a dedicated space for it, a carefully furnished room. We want it to be like a real cocoon, inviting you to relax and rest… To do this, here are some tips* to know:
1/ An ideal temperature
The link between sleep and temperature has been scientifically established. Indeed, our body needs to slightly reduce its internal temperature in order to make it easier to fall asleep. The National Sleep Institute recommends an ideal room temperature of between 16° and 18°, to guarantee quality sleep and breathing. It is also advisable to ventilate the room for 10 minutes every morning, in order to regenerate the air.
In summer, to compensate for the high heat, it is better to keep the shutters closed during the day to preserve the freshness and ventilate after dark. On the other hand, when the temperatures drop, it is better to cover up and choose a cozy duvet rather than overheating the radiators. Finally, we will favor bed linen made of natural materials (cotton, linen, etc.) allowing optimal regulation of body temperature.
2/ Soft lighting
Light, too, greatly influences the quality of our sleep. We will therefore favor a warm and soothing atmosphere in the bedroom, in order to prepare our body for relaxation. Prefer, for example, the soft and indirect lighting of bedside lamps to the more aggressive light of chandeliers and suspensions.
We will also make sure to leave the screens outside the room. Indeed, the blue light emitted by smartphones, tablets or other e-readers disrupts our biological clock, by blocking the production of melatonin, the famous sleep hormone.
3/Quality bedding
The choice of mattress is far from being anecdotal. However, it turns out to be difficult: spring, foam, latex or shape memory mattresses… The material, size and firmness are criteria to be studied carefully according to your preferences but also your morphology and any muscle or joint pain. .
The same goes for the pillow, which is best to choose according to the position in which you sleep. A word of advice: take the time to try out the different types of bedding and get advice before investing.
4/A refined layout
Fans of Feng Shui and interior design will confirm it to you: it is better to make the bedroom a place dedicated to rest and sleep, and only to that. Exit desks, computers, televisions and other objects of temptation. We will also avoid cluttering the room by overloading it with unnecessary furniture, preferring instead small bedside tables filled with a few soothing readings! In the same way, the piles of clothes piling up on a chair, just like the collection of shoes that line the floor, are not the most conducive to well-being and letting go… In short, a tidy and organized room = calm mind.
As far as decoration is concerned, we are more likely to move towards soft and natural hues, neutral or pastel tones. We will reserve bright and aggressive colors, such as reds, oranges and purples, for other rooms in the house. Regarding the bedroom, we therefore think zen and refined. Our grandmothers already knew this: “we make our bed as we go to bed”… You are ready to set up the refuge of your nights and plunge serenely into the arms of Morpheus…
* Provided by the company Morpheus.
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