How to create the perfect relaxing environment
Noise, temperature and humidity are all things that affect us both falling and staying asleep. So we thought we'd ask the experts from the Spanish Sleep Society for some advice on how to turn your bedroom into the perfect environment to help you sleep. Are you read to learn a thing or two?
1. Temperature
Very high or very low temperatures can make it difficult for us to fall to sleep. The ideal temperature for a good night's sleep is between 18 and 21 or 22 degrees, although this can vary depending on the person, their genetics, age and sex. Yep, you heard that right! Did you know that women feel the cold more than men due to hormones and reduced muscle mass?
When it comes to humidity, the ideal level for a bedroom is between 50% and 70%, according to the experts. Another surprising fact that you may not know is that it is not recommended to have plants in your bedroom as they absorb oxygen.
You also need to bear in mind that the temperature can change depending on whether you sleep with a partner, as well as the material of your mattress or bed linen. To avoid problems when sharing a bed, the best thing to do is have a large bed with two mattresses made from fabrics tailored to your individual needs. If you don't have the space, remember that firm, spring-loaded mattresses are usually cooler, while memory foam mattresses are perfect for those who feel the cold.
On the other hand, the material used to make your sheets and duvet filling can also affect the temperature of your bed. Cotton and linen are the most recommended materials for bed linen, as they are both breathable fabrics and help maintain a constant body temperature. As for duvet fillings, you'll find a whole host of different kinds in our stores, depending on your preferences. We have extra warm or "four season" duvets, which means you can use two layers in the winter and only one in the summer.
2. Noise
Another important aspect for you to consider in your bedroom is noise. Noise pollution is considered a public health issue because it impacts the quality of your sleep. People who live near airports or busy roads with traffic noise that exceeds 65 dB are more likely to suffer from insomnia. For homes situated in areas like these, keeping the noise out is quite a feat. For these cases, the experts recommend that you try to insulate your bedroom as much as possible using carpets, thick curtains or materials that absorb vibrations. For example, you can add cork sheets, a sound-insulating material, to the doors of our PAX wardrobes. Another option is to hang ODDLAUG sound-absorbing panels on windows or to divide open spaces. You can also use bookshelves and cover the walls with pictures or mirrors so that they act as a barrier against noise.
3. Electronic devices
Although we often do lots of things in our bedroom, like reading a book or watching a series, experts suggest that we should only use it for sleeping or for some alone time as a couple. They even say that we shouldn't work in our bedroom. Which means that laptops, TVs, radios, tablets and mobile phones should be left outside the bedroom when we go to sleep.
In addition to reducing noise levels and maintaining the perfect bedroom temperature, there are also a few other things that need to be considered. In this article we'll tell you what kind of lighting you should choose for your bedroom.
