Comfortable sleep environment

       January 1, 0000    1276

 

Proper sleep is very important to remain healthy, happy and more energetic. Right king of environment should be created to sleep properly and remain healthy. There are many factors that disturb sleep and most common are noise, temperature, light, sleeping surface and many more. Eating habits and routine also effects the sleep, following regular and healthy schedule creates a good environment to sleep well in the night.

Some tips to sleep well:

Always maintain regular wake up time and bedtime schedule and it should be followed even during weekends. Follow relaxing routine right before bedtime that is away from the activities that causes excitement, stress and anxiety. Make your bedroom very comfortable to sleep. Bedroom should be a place that is calm, quite and attractive to sleep. Use good quality, comfortable and supportive mattress and pillows. Mattresses should not be used for more than 9 to 10 years. Avoid consuming caffeine items such as coffee, tea, soft drinks and chocolates before bedtime keeps you awake for long time. Intake of alcohol and nicotine products like cigarettes, tobacco products will lead to poor sleep. Use bedroom only for sleeping and things like television, computer, and work material away from bedroom so that mind relax and one can sleep well. Heavy meals should be avoided just before bedtime; meals time should be atleast 3 to 4 hour before bedtime. Exercising regularly also helps to get good and quality sleep.


Some tips to make the bedroom more sleep friendly:

1. Noise: Noise do not allow sleeping properly, some noises to which we are friendly and used to do not disturb but some unwanted noises do disturb the sleep drastically. To avoid noise disturbance block these noise with earplugs.
2. Light: Bright lights are disturbing during sleep; keep the bedroom dark as it contributes to good sleep. Use light blocking curtains, drapes or an eye mask to sleep you better.
3. Sleeping surface: If enough space is not there then it becomes difficult to sleep properly. Uncomfortable mattress and pillows also contribute to uncomfortable sleep. Make sure that proper space and comfortable mattresses, pillows are there to sleep.
4. Temperature: If it is too hot or cold then it also makes sleep uncomfortable. Make sure before sleeping that proper arrangement according to weather is being done.
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