A he althy sleep - a comfortable bed is not enough to sleep well. The whole bedroom must be properly arranged - then you will easily fall asleep in it and wake up refreshed. A he althy sleep is a guarantee of beauty and well-being. Here are 9 tips for getting a good night's sleep.

Contents:

  1. He althy sleep: the floor and walls in the bedroom
  2. He althy sleep: the right mattress
  3. He althy sleep: only in silence
  4. He althy sleep: the issue of bedding
  5. He althy sleep: separate it from rest after work
  6. He althy sleep: clean air in the bedroom
  7. He althy sleep: only in silence
  8. He althy sleep: don't overheat your bedroom
  9. He althy sleep: light and color of the walls in the bedroom

He althy sleep- it is influenced by many factors. It is important not only where, but under what we sleep, as well as what the floors in the bedroom are made of, what the walls were painted with, whether there are plants in it, etc. In short -he althy sleep and arranging a he althy and comfortable bedroom is a task that must be taken carefully.

1. He althy sleep: bedroom floor and walls

The floor in the bedroom should be warm and pleasant to the touch - which seemingly indicates a carpet. But it's not a very good idea to use it in this room. The carpet is not easy to keep clean - it collects dust and mites are very popular.

Therefore, a floor with a smooth surface is better in the bedroom - panels, boards or parquet. Ceramic tiles or stone cladding are less recommended - because they are cold and unfriendly to the touch. A barefoot contact with such a floor will certainly not improve your mood on a winter morning (unless underfloor heating has been installed under the tiles).

When choosing panels for the bedroom, you need to pay attention to the fact that they have appropriate certificates confirming that they do not emit harmful formaldehyde, and that the varnish with which the wooden floor was finished should not be chemically hardened. Although these types of varnishes are very strong, they emit harmful substances when drying.

It is also important what the bedroom walls are covered with. The best are ordinary plasters painted with water-borne paints, creating a vapor-permeable coating. Manufacturers offer special paints for people suffering from allergiesantiallergic with appropriate certificates. Do not cover the bedroom walls with e.g. oil paints, structural plasters (dust settles on them) or vinyl wallpapers (they do not allow the walls to breathe). In particular, you should avoid wallpapers with textured surfaces.

Smooth paper wallpapers are suitable for the bedroom. However, you should pay attention to the adhesives used for fixing them - they should have approvals that confirm that they are not harmful.

2. He althy sleep: the right mattress

The princess had to have many quilts under her so that she would not be disturbed by the pea hidden under the mattress. But it's not really he althy to sleep on a very soft bed. The parameters of the mattress on which we sleep are more important than the design of the bed frame. It is good if it is made in such a way that it adapts to the shape of the body (this feature is certainly present in bonnell and latex mattresses). The mattress cover has to be washed frequently, and the mattress is vacuumed and aired.

3. He althy sleep: only in silence

If you are disturbed by outside noises or, for example, your partner's snoring, you can put earplugs in your ears. But beware! They can only be used from time to time, as the systematic use of such plugs increases the risk of ear infections and increases sensitivity to noise.

4. He althy sleep: the issue of bedding

In the past, goose or duck down seemed to be the perfect material for pillows, quilts or eiderdowns. Today, it is successfully replaced by highly specialized plastics. Why are they better than natural down? First of all, they do not cause allergies. Secondly, the structure of artificial fibers makes the bedding made of them very light and warm, and at the same time permeable to air, which makes it warm on cold nights, and cool on hot ones.

The most important advantage of plastic bedding, however, is the fact that it can usually be washed in a washing machine (without the risk of losing its properties) - so it does not easily become a habitat for mites.

For those who are not convinced of plastics, woolen fleece bedding will be suitable - very warm and also "breathable". In summer, such a duvet can be replaced with a cotton or woolen blanket.

It is also important to choose the right coating. Duvet covers and pillowcases should be made of natural fibers - cotton or linen. Plastics are not recommended here - they do not absorb sweat and do not heat up.

5. He althy sleep: separate it from rest after work

The relaxing atmosphere in the bedroom is not favored by a computer or other work devices. It is worth removing them from this room - excesselectronics causes unfavorable air ionization, and besides, there should be no items associated with professional activities in the place of relaxation. For psychological reasons, it is worth separating these two spheres of life at least in the bedroom. So it's better not to leave a pile of ironing clothes or papers from work in view.

6. He althy sleep: clean air in the bedroom

Apart from the proper arrangement of the bedroom interior, it is worth paying a lot of attention to ventilation. Many people have modern, very tight windows in their apartments. They protect the house against heat loss, but limit air exchange. Therefore, it is necessary to ensure that the bedroom is properly ventilated, i.e. to install air vents in these tight windows. They will ensure a constant supply of fresh air without heat loss.

It is always worth airing the room before going to bed. When the bedroom belongs to an allergy sufferer, you can try to install a good air conditioner in it, which will not only maintain the desired temperature in the room, but also filter the air. However, you must know that the air conditioner, like any device, requires maintenance - especially so that it does not become a breeding ground for bacteria and fungal spores.

The task of ensuring proper air quality in the bedroom can be entrusted to an air purifier. These portable devices are equipped with multi-stage filters that catch allergens, bacteria and unpleasant odors from the air. They have the so-called quiet mode of operation, which allows them to be installed in bedrooms.

Some of the humidifiers also have the air purification function - so if the air in the room is too dry, you can buy a humidifier with the function of air purification and ionization. Its ideal humidity is 50-60%. When it is lower, we will wake up with dry mucous membranes in the nose and mouth, and our skin will also suffer. On the other hand, higher humidity will also not improve our he alth - fungi and mold spores will quickly develop in the air. Therefore, it is a good idea to install a hygrometer in the sleeping room.

7. He althy sleep: an excess of plants is not recommended

It is also worth knowing that we should not have many indoor plants in the bedroom - they absorb carbon dioxide and produce oxygen - but only during the day. At night, they breathe the same way we do - so they will not improve the air quality in the room at all. In addition, many indoor plants emit essential oils or other harmful substances that may adversely affect allergy sufferers.

8. He althy sleep: don't overheat your bedroom

When it is too warm in the bedroom, we sweat and wake up tired and weak. That's why it's bestkeep the temperature around 20-21 ° C, although there are people who are satisfied with 18 ° C. During the heating season, it is worth setting the radiators so that they do not turn the bedroom into a greenhouse.

In summer, however, make sure that the interior does not get warm from the sun coming through the windows. This will be prevented by internal or external roller shutters - many manufacturers offer those with coatings that reflect light and heat.

Too cold, however, does not guarantee a great sleep - many people have problems with cold feet or hands that are difficult to warm up. Such people will certainly not fall asleep when their legs are icy. However, so that they do not have to heat the entire interior of the bedroom - they can take a warming foot bath in the massage device before going to bed. Such a treatment will not only warm your feet up, but also relax you before going to bed. You can also save yourself with a hot water bottle.

9. He althy sleep: light and color of the walls in the bedroom

The colors of the bedroom walls can also affect the quality of sleep. All whitened earth tones have a calming effect - warm beige, brown, orange (but very light) and yellows. Blues and greens as well as shades of pink are also advantageous. Grays, dark purples, blacks and reds do not work very well.

The last color is recommended only for people who suffer from a chronic lack of energy in the morning. It has a very stimulating effect, it can even provoke aggression, which is why excitable people will have trouble falling asleep among red walls …

Light also plays an important role in the bedroom. This is the only room where you can safely resign from overhead lighting in favor of side lighting. We will achieve a friendly atmosphere thanks to diffused light coming from many sources. It is best if it has a spectrum similar to the natural one, so it is better to use traditional incandescent lamps instead of the popular halogens. It is important that people reading in bed have adequate lighting for this purpose - a bedside lamp or a standing lamp.

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Category:

Psychology