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Room Ambience for Good Sleep

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Room Ambience for Good Sleep

When thinking of the factors that contribute to good sleep, we often consider the last meal we eat, or the kind of clothes we wear to bed. Few of us realize the influence that a room’s ambience has on quality sleep. Sleep experts have found that there are several factors in a room that can make the difference between good, restful sleep, or a night spent staring at the clock. Here are the top factors that can make a room ambient for good sleep.

1. Clutter

For many people, their bedrooms are a dumping ground for their day’s various paraphernalia. As a result, by bedtime, they are surrounded by clutter which can cause anxiety and affect the body’s natural tendency to relax after a long day. A study published in the journal ‘Sleep’ found that people who hoarded had more trouble falling asleep.

2. Lights

People’s sensitivity to light varies, but for most, bright lights can interfere with good sleep. Light sensitive cells in the retina tell the brain whether its day or night and our internal clock decides our sleep patterns. Bright lights interfere with our natural clock and can trick the brain into thinking it’s still a day, resulting in having a hard time falling asleep.

3. Noise

It is a known fact that a loud noise like a barking dog can prevent good sleep, but even a completely silent room can affect sleep. The brain requires some sort of sensory input at all times, and a lack of it can cause restlessness. Some kind of constant white noise at a low volume is helpful, like the whirring of the fan or a white noise machine.

4. Temperature

The room’s temperature is one of the most important factors that affect the quality of a person’s sleep, particularly REM sleep. A lowering in body temperature is more conducive to falling asleep, so a cooler room set between 65 and 69 degrees is ideal. Rooms that are too cold or too warm can cause the person to wake.

5. Electronics

Several studies have shown that having electronics like TV, mobile phones or computers in the bedrooms interfere with healthy sleep. The blue glow emitted by electronic devices causes the hypothalamus to delay the release of melatonin, the hormone responsible for falling asleep. Stressful emails or news can also cause the release of the stress hormone, cortisol.

6. Bed

The kind of bed plays a big role in deciding how comfortable a person is when he’s trying to sleep. Sagging mattresses or lumpy pillows can cause a lot of tossing and turning through the night preventing good sleep. Dust mites can also contribute to a restless night. Weather appropriate fabrics along with clean sheets and covers also contribute to feeling more relaxed, making falling asleep easier.

7. Bed Partners

Another important factor that decides the quality of a person’s sleep is the person sleeping next to him. A bed partner who snores loudly, makes gasping sounds or wakes frequently during the night can adversely affect the sleep of the one lying next to him. Anyone who exhibits such symptoms may be suffering from a sleep disorder like sleep apnea.

Good rest is crucial for good health and bad sleep can cause all kinds of problems ranging from daytime sleepiness, memory problems or irritability to vehicle accidents. If you find that even after taking care of all the factors listed above you still wake up tired and groggy, you probably have an undiagnosed sleep disorder like sleep apnea. A visit to a sleep physician can pinpoint the exact reason you’re unable to sleep well as well as the severity of your sleep apnea, if you have it. If you or your bed partner suffer from sleep apnea, a CPAP machine can offer significant relief, resulting in a good night’s sleep so that you wake up refreshed and ready to face the day.

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