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Are You Sure Your Bedroom is The Best Setting for Your Sleep?

Are You Sure Your Bedroom is The Best Setting for Your Sleep?

The bedroom used to be a place where you would simply turn in at the end of the day and not visit again till the next night. These days we’ve turned them into full entertainment centers with T.V’s, phones and tablets all thrown into the mix.

If you’re not making your bedroom the best setting for your sleep you may be neglecting yourself the true restorative rest that you need and deserve.

How Sleep Enhances Your Health & Productivity

There’s no other way around it, sleep is the true way to repair and rejuvenate your body. When you deprive your body sleep you’re basically telling it that some sort of external trauma must be happening or other wise you would be asleep. This brings stress hormones into play specifically cortisol.

When stress hormones are elevated over the long term they can cause a lot of pretty nasty effects in the body including:

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  • Anxiety
  • Headaches and dizziness
  • Increased heart rate
  • stroke
  • Hypertension
  • Digestive disorders
  • Depression
  • Immune system dysfunction

This is only scratching the surface as stress really hammers your body. It doesn’t matter if you’re not sleeping because of some disaster or enviornmental trauma or you’ve just been up all night watching a House Hunters marathon your body will respond with this increase in stress hormones.

When you do start to sleep better you can see all areas of your health improve. You begin to have stronger immunity, less pain, better memory and improved cognitive function that can lead to better productivity.

How Your Environment Affects Your Sleep

Our environments affect so much of our lives and you might not always be aware of that. There are many factors that impact our ability to get decent sleep including:

  • Temperature
  • Noise
  • Light
  • Bed comfort
  • Electronic distractions

Even just the occasional car honk can cause more sleep disruption than continuous noise. Studies have found that people who live in an urban areas may actually be chronically sleep deprived.

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Key Elements That Create An Ideal Bedroom For Sleep

As I mentioned earlier the mistake most people make is turning their bedroom into an entertainment center that lights up more than Times Square. It may seem boring but a bedroom should not be a pretty simple set up to optimize sleep. Here are 5 key elements you’ll want to focus on.

    1. Lighting

    If you can get dimming lights that makes it easier to decrease the brightness later into the day. If you don’t have this you’ll want to turn off overhead lights and just use a small bedside lamp with a soft glowing bulb. You don’t need to turn your room into the red light district but the warmer the bulb glow the more conducive to sleep it will be.

    2. Curtains

    You want to get your room as dark as possible. Darkness stimulates melatonin production in the brain and the more it’s exposed to light the more melatonin is suppressed. This is why avoiding electronics late in the day is important as they emit blue light which prevents this melatonin release.

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    Your best bet is to get blackout curtains which a lot of hotels use to eliminate outside light. You can usually find these at places like Walmart or on Amazon. They also can help block out sound which is important for better sleep.

    3. Room Color

    You want to create a sense of calmness and color can help with that. Before we talk about colors this is why you may be better off removing things like computers or exercise equipment from your room if you have them. These things tend to not be related with being calm and you want to avoid reminders of stress. Color wise the most soothing type colors to create a good environment include:

    • Lavender
    • Pale grey
    • Cool blue
    • Aqua
    • Pale pink
    • Beige

    4. Temperature

    It may seem appealing to have a warm room as that may make your drowsy to sleep better but that’s actually not an ideal temperature. Your room should be on the cool side. Your body temperature naturally drops as your drift off to sleep so keeping a cooler room can help jump start the process, make it easier to fall asleep, and help you get a deeper sleep.

    Sleep experts say your room should be 5-10 degrees cooler than you average daytime temperature. If you need a simpler rule to follow your sheets should feel cool to the touch when you first lie down on them.

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    5. Mattress

    There are so many options out there for mattresses and while you may want to go for the most super soft one you can find your best bet for ideal sleep is still a medium-firm mattress or a firm one with a softer “pillow top”. This will help give your spine the ideal balance of support and cushioning.

    You spend a third of your life asleep so it’s in your best interest to create the best sleep environment possible to help achieve this. Hopefully here you’ve learned why you don’t want to neglect your sleep and also ways that you can create that ideal bedroom to make it happen.

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    Jamie Logie

    Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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    Last Updated on March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

    Featured photo credit: Karolina via kaboompics.com

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