Would you be more productive, mentally reactive, emotionally balanced and full of energy all day long?
The way you feel during the day, while you are awake, is strongly influenced by how well you sleep during the night, and if you are insomniac you know exactly what we are talking about.
Would you free yourself from this annoying recurring problem once and for all? Here are 3 incredible simple tips to start immediately your personal battle against the insomnia.
1) Remove The Lights From Your Bedroom.
The light is a problem that is often neglected or relegated to the background. We suggest you to remove all sources of light in your bedroom:
keep the shutter closed or the roller shutter lowered as much as possible to have a darkness in your bedroom;
whether possible, avoid to maintain lamps switched on in your bedroom while you’re trying to fall asleep (we know, it’s very difficult, especially if your partner likes to read!);
avoid to watch the TV before going to bed: our tip is to discard it from the bedroom, so your body “learns” that the bedroom is the place where to sleep not watching movies!
Our body is naturally programmed to sleep when it’s dark, so to help your sleep try to maintain the bedroom more dark as possible: the light prevents the secretion of melatonin, a hormone that naturally promotes your sleep.
2) Keep The Bedroom Quite: Contrast The Noises Using Curtains or White Soothing Noise CDs
Be sure that the room where you sleep is silent. A fan, during the summer, could be more damaging than useful in a bedroom: the noise generated by a fun (not the heat!) could be the cause of insomnia!
Some people find ear plugs useful. Noises lower than 40 decibel or noises higher than 70 decibel usually disturb our numbness and keep us awake. Sometimes, the total absence of “familiar noises” can keep us awake and disturb our sleep.
If your bedroom is the victim of external unwanted noises, for example ambulances, night fight between cats, noisy gust of wind on trees etc... a ticker blanket or heavy curtains could help you to insulate the room. Consider that if you suffer from some allergies, as mite allergy, the curtains may favor the proliferation of dust mites.
If all of these expedients will not work, try to hear a CD with white soothing noise, obviously without using earphones that can damage the eardrums because the pressure with the pillow, but use speakers for background music. In many stereo you can set a timer for automatic switch-off, for example after 30 minutes or 1 hour.
Given that, when we sleep we pass through different stages of sleep, the unexpected or persistent noise may cause unexpected sudden awakenings during less profound sleep cycles.
3) The Temperature Is Important
The ideal temperature in the bedroom is between 18 and 20 °C.
A “cold” bedroom is far better to sleep than a “hot” one. Generally, the temperature in bedroom under 12°C or over 24°C prevents us from sleeping.
Remember, you bedroom is the place where sleeping so you should put your body in an ideal condition in order to understand it. The temperature of our body naturally goes down when we fall asleep, so if you maintain the bedroom cold between 18 and 20 °C will make the process of numbness much easier and faster.
Our Tip For a Better Sleep.
Now that you pay more attention to the bedroom lights, you can fight noises and adjust the ideal temperature to favor your sleep, all you can do is to buy now the right bed system from the closest dealer!