![]() ![]() A study has also shown those who sniffed lavender before bed had deeper sleep. Fresh lavender or essential oil has been shown to decrease heart rate and blood pressure, putting you in a more relaxed state.Earplugs are also a good noise blocking solution and are available in various materials so you can find some that are comfortable for you. If the sound of cars, and the neighbourhood keep you awake, consider a white noise machine or even plugging in a fan to create a background hum and mask unwanted noise. ![]() Noise pollution can have an effect on how easily you sleep.Results from the Bedroom Poll by the National Sleep Foundation found that people who made their bed in the morning were 19% more likely to have a better night sleep.Got a bright alarm clock on your beside table? Pop a t-shirt over it until the morning. It surpasses the production of the sleep-inducing hormone melatonin, making it more difficult to fall and stay asleep. Artificial light from the television, laptops, phones and other technology can send messages to the brain that tell it that it should be awake.A light bedroom (no curtains or thin curtains) can have a detrimental impact on how well you sleep. Although we have an internal clock which mirrors day and night, light and dark are powerful indicators for your body when it comes to knowing if it should be sleeping or awake. Light can have a huge impact on how well you sleep.Breathable cotton sheets are recommended to ensure you don’t overheat. There’s no one size fits all option when it comes to what kind of mattress and pillows you should have, but you should certainly look at replacing them when they become lumpy. ![]() By being too hot or cold, shivering and sweating can make for a restless night sleep (even if you don’t know its happening). Studies have even shown that some forms of insomnia are associated with badly regulated temperature. Research suggests that 18.3°c (65 fahrenheit) is the optimum temperature for the bedroom and promotes the best sleep.
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