Updated: Nov 17
When it comes to talk about well-being, general health or physical activity, it seems natural to think about something we all do, sleeping.
In average, during your life, you will spend 26years asleep, so you better do it in great conditions.
For The sleep foundation 'studies have shown people simply sleep better when their bedroom is optimized for light and noise levels, temperature and comfort.'
It is then important to pay attention to few factors when you are about to reach bed.
Your body temperature starts to fall when you get closer to bedtime.
In average, at sleep your temperature will be 1 to 2° lower than when you are awake.
Even if youngsters and eldery people might need warmer temperature in their bedroom when they sleep (from 15.5 to 22°), the average adult would sleep better when the room temperature is around 18°.
Being in a quiet place at night seems also to be important.
In fact, noises create fragmentation and disruption in your quality sleep.
Even you may not hear anything or wake up, noises at night can have negative impact on both your physical and mental health.
As you may already know, your circadian rythm (what is the circadian rythm) is influenced by natural light and darkness.
In the morning, cortisol is released in your body to give you the signal to wake up and stay awake.
At night, the opposite happens and melatonin is released to signify you that bedtime is coming.
When it is dark outside, your body slowly gets ready to go to bed. In that situation, fake light can delay your circadian rythm and make you struggle to fall asleep at the best time.
Studies say that lights with Lux of 6 or above can affect sleep.
And the same phenomenon happens with screens from phone, laptop or tv.
If you want to make your bed a sanctuary for sleep it is then primordial to be particularly picky with everything that composes it.
The best matress will depends on many factors like your body weight, body position or simply how you like it to be, soft or firm.
And the same logic applies to your pillows and bedsheets (how to find the best mattress for you).
To help you sleep better, you might find usefull to create a routine when it is time to go to bed.
Going to sleep around the same time and waking up at the same time everyday has shown mutiple beneficial impacts.
Also, it would be relevant to remove all electronic devices from your room to make it a sleeping room and nothing else.
Aromatherapy can be part of your bedtime routine.
Scents in room, or oil on your pillows can help you relax and feel refreshed.
Also, it is important to consider that in case you can't fall asleep quickly (more than 20minutes), you better wake up and do something relaxing before trying again (reading or stretching).
Studies show that spending time awake in bed can make you associate both.