Have you been sleeping a lot less lately? Aside from watching over your diet, de-stressing, getting essentials for the best sleep of your life, and limiting your daytime naps, making a few simple changes to your bedroom can help you get the deep slumber you need.
Here are some simple bedroom tweaks you can do to help you sleep better:
Turn off your TV
Do you tend to leave your television on while you sleep? According to Doctor Keith Aguilera, president of the Philippine Society of Sleep Medicine, light exposure can affect the quality of your sleep. "The darker the room, the more melatonin your body actually secretes," he explains during Uratex's first-ever virtual World Sleep Day celebration. Melatonin is a hormone naturally secreted by your body, which signals your body to rest. So as much as possible, keep your bedroom dark at night!
Go for soothing colors
Repaint your walls (or simply redecorate your bedroom) in hues that will encourage you to relax. Sleep.org notes that blue, gray, and pale yellow are some of the colors that can help put you at ease and help you snooze more peacefully.
Blue, in particular, can help "reduce blood pressure and heart rate, all of which help you receive a solid night’s sleep." This is because "specialized receptors in the retina of your eyes—called ganglion cells—are most sensitive to blue." These cells are "responsible for relaying information to the part of your brain that controls your body's 24-hour rhythm."
Invest in a high-quality mattress
For a long-term solution to sleeping better, invest in the mattress you’re resting on. Not only does it affect the quality of your sleep, but also your health and your energy levels throughout the day. You may want to shop silky bed sheets while you're at it!
Tuck yourself in with a weighted blanket
In case you haven't heard of weighted blankets yet, they're basically heavy blankets that weigh around 10 to 25 pounds. According to the Healthline, "the pressure from the extra weight mimics a therapeutic technique called deep pressure stimulation" which relieves pain and lessens anxiety, helping you sleep better at night.
Realliving.com.ph. Minor edits have been made by the SPOT.ph editors.
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Source: Spot PH
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