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9 Tips to Improve Your Sleep Quality

Views:84     Author:Site Editor     Publish Time: 2020-07-01      Origin:Site


Sleep quality is closely related to human health. In order to get a good sleep, we need to improve the sleeping environment. Here are 9 tips to improve your sleeping environment and quality. 

 

Proper Bedroom Temperature

Most sleep experts believe that the best room temperature for sleep is 15.6℃ to 22.2℃. If you don't want to turn on the air conditioner, you can install fans or open windows in the bedroom to reduce the temperature.

 

Appropriate Light Intensity

A number of studies have shown that exposure to light before and during sleep can inhibit melatonin secretion and affect sleep quality. Through animal experiments, we found that even weak light can have a negative impact on sleep. Therefore, when we sleep, we should try our best to make the bedroom without light. If you can't turn off or block all the lights before you go to bed, you can use a silk eye mask to help you sleep.

 

Shielding Noise

If noise has an effect on sleep, use earplugs to help you sleep. Or use a machine that can produce white noise, which can suppress environmental noise and make it easier to fall asleep.

 

Turn Off TV

Research shows that the pictures and sounds in TV will be exciting, and the light from TV will hinder the human body from regulating the biological clock. Therefore, it is best to turn off the TV 30 to 60 minutes before going to sleep. Before going to bed, wearing appropriate pajamas can also improve sleep quality, such as silk camisole top, loose silk pants and long silk dress.

 

Move Electronics Out of Bedroom

One study found that blue light emitted by electronic products inhibits the formation of melatonin. In addition, work before bedtime, check mail will bring pressure. Surfing the Internet before going to bed will keep the brain excited for a long time. Browsing social networking sites before bedtime can lead to negative emotions. Therefore, it's best not to use electronic products within one hour before going to bed, so as to calm down.

 silk bedding

Choose The Right Bedding

Bedding made of breathable materials, such as pure cotton, wool, silk, bamboo fiber and linen, should be selected. In addition, when sleeping, you should wear loose and comfortable pajamas, such as silk long sleep shirt, silk pajama shirt, pure silk shirt, real silk shirt, etc.

 

Keep The Bedroom Clean

Messy bedrooms can make it difficult to relax, leading to sleeplessness. You should spend some time tidying up your room every day to make sure your bedroom is clean and tidy, which will make it easier to fall asleep. 

 

Choose The Right Mattress

Research found that mattresses need to be replaced after 5 to 7 years of use. When you feel uncomfortable sleeping on the mattress, you need to replace the mattress. .

 

Change The Pillow in Time

Pillows are also important for sleep and should be replaced 1 to 2 years after use. The height of the pillow will directly affect people's sleep, if the height of the pillow is not appropriate, it will cause neck pain and back pain. You can choose the pillow with real silk pillowcase which is the kind of best silk pillowcase for hair.


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