No more bad sleep! 12 tips for a great night's sleep

As much as most people agree that sleeping is a relaxing and pleasurable activity, not everyone can easily lie down, close their eyes and enter the dream world. Here at Mega we have explained why it is a good idea to sleep without clothes, we have given food tips that should not be consumed before the time of sleep and even told you what is the best position to lie in bed.

What ends up not getting so much attention when it comes to sleeping well is the environment in which we sleep, and research on the subject brings us to this question: does the environment where we fall asleep does influence the quality of sleeping hours? . The Huffington Post spoke with environmentalist Jennifer Adams, who gave some valuable tips you can put in place today if you want:

1 - Do you know that old lamp? Give him a chance

Adams explains that while we are used to replacing traditional bulbs - including lamps and luminaires -, it is interesting to keep a yellow lamp. The problem with LED lamps is that they mimic daylight, and our bodies rest better without this kind of lighting. The expert recommends that at night, in the room, we use yellow light.

2 - Do you have a digital clock next to the headboard?

It seems that we need not only take our smartphones, tablets and computers to bed if we want to sleep better. Adams explains that just as these devices interfere with the production of melatonin, a hormone that helps us sleep well, the light on that bedside digital clock is also unhealthy.

Adams also explains that the alarm clock is torture for those who wake up at dawn and decide to check the time - who never found themselves calculating the hours of sleep after waking in the middle of the night to shoot the first rivotril. The recommendation here is to keep the electronic alarm clock as far from your head as possible - Adams says that when she is staying somewhere that has the digital alarm clock, she covers the device with a cloth and puts it on the floor.

3 - Enlightenment, always her

You turn off the room lights, keep your phone away and the computer off, set the alarm clock out of your sight, and yet the ambient light disturbs your sleep. Well ... If we consider the light coming in through the windows, it's easy to understand.

If your curtains are not very effective at removing light from outside, try alternatives such as sleep masks and, if possible, use a blackout near your bedroom curtain.

4 - Good noise

If you are not fortunate enough to sleep in a noise-free environment that is part of big cities, you may find it hard to fall asleep - the same goes for those who have light sleep and sleep with someone who snores.

Ideally, you should wear earplugs, but since not everyone is comfortable with the accessory, Adams suggests using a fan or air purifier in the room as it creates a constant noise, which is a good way to make us sleep - even better if the device has a timer and doesn't have to stay on all night.

5 - Make your bed

We've done a whole post just about the benefits of making a bed every morning, but it doesn't hurt to talk about it again. It's a lot more psychological here, after all, you feel fulfilled right after tidying up your nest, and when you get home after a long day, seeing your tidy bed is also a kind of therapy.

Adams explains that a tidy bed has less dust, less wrinkled creases on the sheet (which makes the space more comfortable) and less hair for pet owners.

6 - Speaking of bed, remember to change the sheets

To lessen the effects of dust mites, be sure to change your bed sheets at least once a week - especially if a pet sleeps with you. What's more, when you change your bedding and lay on it for the first time after taking a shower and wearing comfortable pajamas, is it a wonderful feeling or not?

7 - In terms of decoration

According to Adams, it's okay to have a room with a flashy decor and vibrant colors. Still, you need to know that such an environment is not the most appropriate for a good sleep quality. She recommends, for those interested in this, to use neutral colors such as blue, ivory, gray and white.

8 - Are you the type who has the best ideas when you are almost asleep?

Yeah, me too. These people sometimes write down what they think on their cell phones so that the subject is not forgotten the next day, but if the light from the cell phone disturbs our sleep, what to do? Simple: resort to two items that are almost obsolete, but have their sympathy and usefulness: paper and pen.

9 - Smells

For those who like candles, incense sticks and scented air fresheners, just pay attention to the choice of smells. Instead of a citrus scent, for example, prefer lavender - leave the most energizing scents for the day. It may not seem like it, but the scent of the environment greatly affects your mood and your energy.

10 - About the shower before bed

A lot of people sleep better after a good shower, but what you may not know is that that hot bath, which is thought to be extremely relaxing, is not exactly the best option. The hot bath increases your body temperature, which hinders your rest. Ideally, take a less warm bath, because when your body is colder and you throw yourself under the covers, it is easier to fall asleep. To be clear: Hot bath is relaxing, but should not be taken shortly before bed.

11 - Pay attention to mattress and pillows

You're not the only one who loves your cuddly pillow and comfy mattress - dust mites really enjoy this environment, not least because for them it's not just a good place to stay but a great restaurant after all. his dead cells are the feast of his thousands of bedmates.

If you are allergic to dust, be sure to vacuum your mattress from time to time and expose your pillows to the sun whenever possible. Moreover, it is always worth remembering that these items have a shelf life and that you should change them from time to time for the sake of your health. Tip: Change your pillow every two years and change your mattress every ten.

12 - Less is more

Some people turn their rooms into real compressed apartments. The ideal is not to clog the room with too much. A bed, a wardrobe, a nightstand, a sofa and some furniture is enough. “You don't need a table or any exercise equipment, ” explains the expert. For Adams, our room doesn't even need a mirror.

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Of course, it is not always simple to follow all these tips, but if you can give some of them a chance, your nights sleep may be better spent.

Do you have any surefire tips for sleeping well? Comment on the Mega Curious Forum