we spend a third of life in bed. While two-thirds of the world's population difficult to get a restful night. Therefore, it is important to create the perfect environment, the calm, cool, dark, comfortable and tidy.
Here are seven tricks that you can follow to make better sleep quality:
1. the color palette
Choose a color that you think creates an atmosphere of peace and quiet. Many people choose green or blue, because it reminds them of the feel of the ocean, or pastel easy and gentle on the eyes.
Research shows, green, yellow, blue and pink is the ideal color for your bedroom, while purple is not, because it stimulates brain activity.
2. Temperature
keeping the bedroom remains cool, which is 18 degrees centigrade to 22 degrees centigrade, will allow your body issued a "sleep hormone" or melatonin. Research shows, hot bedroom environment that is not conducive to the quality of sleep a night.
So, consider opening a window, choose a thinner blanket. Even so, the bed using socks is also important, because a lot of people awake at night due to cold feet.
3. Illumination
to create good quality sleep, you need a dark room. Streetlight outside the room or the bedroom lights, the lights from the television screens, mobile phones and computers, can make you feel more alert and less sleepy.
About 20 percent of the light going through the eyelid when the eyes are closed so you need to keep your bedroom as dark as possible. Consider the room shades that block light, for example curtains, even the eye mask.
You can also install special lights at night, so if you want to shower, you do not need to turn on the light. This can inhibit the release of hormones you sleepy.
4. Voice
A loud noise over 45 decibels can wake you, even sounds as low as 20 decibels, which is the usual sound produced when speaking, can still stop your sleep. Make sure your room is quiet time before bedtime.
However, the absence of a familiar sound can also disrupt sleep. The sound of a fan or air conditioner noisy generator can be muted by thick curtains, carpets, double glazing, and relaxing music.
5. Smell
filling the bedroom with the right scent at the right time will create the right atmosphere for relaxation and sleep. The sense of smell is the most powerful of all of your senses. Because the senses are connected directly premises of our emotional behavior through olfactory nerves.
Learn fragrances what could be your suggestion to sleep. If it is used, this fragrance allows you to recognize that it is time to sleep.
6. Mattress
if your mattress is more than eight years old, the quality can deteriorate by 75 percent, so it cannot provide proper support for your body.
Also, make sure your pillow according to your head. Pillows were good, supportive sleeping position you either back or sideways.
7. Hygiene
Keep your bedroom from chaos. A pile of dirty clothes, bills or papers scattered, can make you stress.
Try putting nature paintings or photographs of loved ones in your room in order to create a peaceful atmosphere conducive to rest.
