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Got Insomnia? 9 Small Tips to Improve Your Sleep Quality in 2021


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From temperature to light, the bedroom environment can have a big impact on your sleep quality. An article, based on top sleep hygiene experts and recent research findings, in Huffington Post lists 9 small tips to enhance your bedroom environment and improve sleep quality.

Bedroom for good sleep

1. Keep your bedroom at a pleasant temperature

Most sleep experts agree that the optimal room temperature for sleep is between 15.6°C and 22.2°C. If you don't want to keep the air conditioning on all night, you can install a ceiling fan or electric fan in your bedroom, or open a window.

Dark bedroom light

2.Keep your bedroom dark

Several studies have shown that exposure to light before and during sleep can suppress melatonin secretion, which in turn affects sleep quality. Therefore, darkness in the bedroom is essential for deep sleep, complete relaxation and maintaining the regularity of the biological clock. All light sources should be switched off or blocked before going to bed. If you are used to sleeping in, you can install blackout curtains. If it is not possible to completely block out the light in your resting space, you can also choose to sleep with an eye mask.

Noisy neighbors

3. Block out noise

If ambient noise is out of your control and interferes with your rest, you can use earplugs or a white noise machine. White noise can drown out ambient noise and make it easier to fall asleep.

Sitting while watching TV

4. Eliminate the effects of television

Studies have shown that television "steals" people's sleep. The images and sounds on television can cause a constant state of arousal and the light from the television can prevent the body from regulating its biological clock. Therefore, it is best to watch TV in the living room or turn it off 30 to 60 minutes before bedtime.

Electronic in bedroom

5. Banish electronics from the bedroom

Not only does the TV "steal" your sleep, but laptops, tablets, mobile phones and other electronic devices can also interfere with sleep. One study found that the blue light emitted by electronics interfered with melatonin formation more than white light. Another study found that the light emitted from computer screens had a similar effect. In addition, working and checking emails before bedtime can bring stress; surfing the Internet before bedtime can keep the brain excited for a long time; looking at social networking sites before bedtime can bring negative emotions ...Therefore, electronic products should be disabled an hour before bedtime to calm the mood.

How to Choose the Right Bed and Mattress

6. Choose the right bedding

Bedding made of sweat-wicking, breathable materials should be chosen, such as cotton, woolen fabrics, silk, bamboo fiber and linen. Polyester, synthetic satin and other materials cannot expel moisture and will get hotter the more you sleep. The material of the bedding should be smooth and comfortable. If you are allergic to dust or mould, use allergen-resistant mattresses and pillowcases, and wash them frequently.

Bedroom mattress

7. Keep your bedroom tidy

A cluttered and disorganised bedroom can make you difficult to relax and lead to distractions when falling asleep. You can sleep more easily by spending a little time tidying up your room and making sure that things are "in their place".

Best mattress

8. Make sure your mattress is comfortable

According to the American Sleep Association, mattresses should be replaced after five to seven years of use. The latest issue of Consumer Report says that a mattress should be replaced when you feel it is "uncomfortable to sleep on". Some studies have pointed out that replacing an old mattress can improve the stress points and reduce back pain.

How often do you change your pillow sheet

9.Change your pillow in time

Pillows are also important for comfortable sleep and should be changed more often than mattresses. Imitation down pillows and polyester-filled pillows should be replaced after 1 to 2 years of use.If used properly, memory foam, latex, down, buckwheat leather and other pillows’s life can be properly extended. Pillows that are too low, too high or do not provide comfortable support can cause neck ache and back pain. Therefore, if the mattress is well used and you wake up with a sore neck, the pillow is likely to be the culprit.


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