Five things to take out in the bedroom to get a good night's sleep
Many people consider difficulty sleeping as an annoyance rather than a real illness, so much so that they avoid talking to their doctor about it.
However, sleeping poorly has a negative impact on our days and, in the long run, also on our health.
If you are experiencing difficulties falling asleep, it is important to take steps to improve the situation.
There are some changes you can make to wake up in the morning feeling really rested.
In particular, you should eliminate from your bedroom objects and sources of disturbance that may interfere with your circadian rhythm and the production of cortisol, the stress-related hormone.
What are these things to eliminate to promote proper sleep hygiene?
The bedroom should be a cosy and relaxing environment. That is why it is important, before going to bed, to put your clothes and accessories away in the wardrobe and remove any objects that could create agitation and restlessness if left lying around. For example, ironing laundry stacked on a chair or an empty cup abandoned on the bedside table. It is advisable to tidy everything up, including the bed, which should be made every morning to find it tidy and inviting in the evening. Reduce the intensity of the lights, light a scented candle and give yourself a space completely dedicated to relaxation.
Television, smartphones and computers
This is nothing new, but it is important to emphasise that in order to sleep well, it is necessary to unplug, including the electronic devices that usually accompany us until we go to bed. These devices, by stimulating the brain, can delay falling asleep and their light interferes with the natural production of melatonin, the hormone linked to darkness. If once in bed you cannot stop thinking and your mind is hyperactive, it is advisable to change your habits in the hours before sleep and replace the screen with a good book. Avoid using the bedroom as a place to work or to watch television, so that you can more easily associate it with the feeling of relaxation that it should convey.
The old mattress
For a restful night's sleep, it is essential that the bed is comfortable. Therefore, it is worth investing in a high-quality mattress that takes care of the body and promotes correct posture during sleep. Among the renowned brands in the field of sleep architecture is Hästens, a brand that has been synonymous with excellence in mattress manufacturing for over 170 years, so much so that it is the official supplier to the Swedish royal family. For example, the Drēmər bed, created to celebrate the company's 170th anniversary, is specially designed to offer the best possible rejuvenating sleep, with meticulous attention to every detail, from the frame to the springs, thanks to the skilful use of state-of-the-art materials and technology. In general, an ideal mattress should support the body weight correctly, respecting the natural curvature of the spine, and have the right stiffness to offer support without sacrificing comfort.v
Sleeping well becomes impossible in an environment that is too bright. Not only is it necessary to avoid blue light from televisions and mobile phones, but it is also important to adequately darken the bedroom to shield it from outside light. This can be achieved by adjusting the intensity of lamps and bedside lights in the room. For those who frequently wake up during the night, it might be useful to get a smart lamp, which is activated by a simple touch and can be moved around the house.
Despite the affection we feel for our pets, sleeping with them is not the ideal choice for optimal rest. Although the purr of the cat can be pleasant and the warmth of our dog cosy during winter nights, sharing a bed with animals does not allow us to relax properly. Our pets move around, change positions, get up and return to bed, and all this movement only disturbs our sleep, constantly waking us up. Therefore, despite our love for our furry friends, it is advisable to find another comfortable area in the house for them to rest in order to ensure a peaceful and restorative sleep for ourselves.