Improve sleep

Improve sleep in times of confinement

Tranquility is essential when facing the COVID-19 health crisis, as well as improving sleep in times of confinement. If you organize the bedroom in a way that helps relax and follow these tips, you will have a quality rest.

We spend a lot of time at home and our schedules and routines have been completely altered. We share with the whole family every hour of the day and we are subjected to the daily stress of being well-behaved and not going out.

The bedroom is now, more than any other, our space for relaxation: improving sleep is the first objective to achieve a balance on a day-to-day basis.

To improve sleep, improve the bedroomImprove sleep

The space in which you sleep must offer optimal conditions of temperature, light, and noise. And that’s where you have to start. The Spanish Sleep Society recommends that the room is between 18 and 21ºC so that there is a direct relationship between the temperature of our body and that of the environment.

Darkness is essential during the night, and therefore indirect light lamps must be used, which promote a pleasant and intimate environment, and which can be dimmed.

Noise is one of the biggest problems in falling asleep. Minimize it as much as possible by insulating the walls and the floor, and install double-glazed windows with an insulating chamber. Decor can also mitigate loud sounds and impacts – try padding a headboard, covering the floor with rugs, installing curtains instead of sheers, etc.

Clear and orderly space

If you want the place where you rest to be a haven of peace, try to make it clean and tidy: do not fill it with furniture and avoid putting many decorative objects on them and hanging on the walls. Let the airflow.

To improve sleep, do not accumulate clothes, shoes, bags, books … on the chairs or the door hanger since the disorder does not allow the mind to relax.

Soft or neutral colorsImprove sleep

You may like the color red a lot but remember: it stimulates the nervous system and activates the body. Intense colors alter heart rhythms, so the bedroom is not the space you should decorate with this color.

Get hold of neutrals and glazes – white, sand, tan, gray – in this room of the house and also in other soft tones, such as pastels or powders. They are soothing and enveloping, perfect for improving sleep and allowing your mind to calm down.

Natural bedding

Sheets, bedspreads, and duvets are more important than you think to sleep well. It is essential to choose natural fabrics for the bed, that favor thermoregulation, to reach an ideal temperature: nothing to get cold or sweat more than necessary.

Also in the whole bedroom, the textiles should be of fibers such as cotton, linen, etc. since they do not produce static electricity and favor perspiration.

Ergonomic mattress and pillowsImprove sleep

These two elements are the crux of the matter, whether it is about improving sleep. There is a huge range of mattresses and pillows, which are made of different materials: springs, memory foam, latex, etc., and with different degrees of firmness. Each design must adapt to the characteristics of the user.

To make the right choice, you have to take into account different factors such as weight, posture in bed at bedtime, whether it is shared or not … So there are no general rules, except that it must be an ergonomic mattress and pillow that adapt to the body, and preferably of medium hardness.

Forget your computer or mobile

The bedroom is not a multifunction space, but a place for rest. This means that to improve the sleep you must disconnect from all kinds of stimuli. It is very common that we take the mobile phone to the room, or that we use the tablet to find out the news, watch a movie, a video …

But this is a big mistake because according to the Spanish Sleep Society, the light from the devices and the vibratory notifications issued to cause a state of alert that influences the nervous system. The best? Leave all these devices turned off and away from the bed, at least a couple of hours before going to bed. In short, disconnect.

Improving sleep, and more in times of uncertainty, have a lot to do with our daily habits. If you maintain healthy routines – lying down and getting up at times similar to those you do in normal circumstances, if you enhance the contrast between activities of the day and rest, and adapt your bedroom to that calm space you need, you will see how to sleep well and in a restorative way it is much easier.

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