Prepare your room to sleep much better

What was once a supposition of medicine became a certainty in the last decades: who able to sleep with depth has great chances of living more and better. In addition to resting the mind and body, sleeping well removes stress, regulates blood pressure, controls weight and keeps away the danger of cardiovascular disease. On the other hand, disorders such as insomnia, apnea and snoring make it difficult to concentrate and rest and are still considered a danger to the heart. Therefore, it is consistent to say that they affect longevity and therefore should be treated seriously. To solve the night-time dramas, start by looking at the room where you sleep.

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Many people do not watch their own room or do not care about it when it comes to analyzing reasons for sleep but experts say a perfect environment can cure many cases of insomnia without the need for specific treatment or major changes in habits and eating, for example. The place of the night changes several perceptions of the organism and directly influences the quality of the sleeping night.

The first emphasis must be given to the luminosity and the silence. The ideal room should always be 100% dark and quiet. Apparatus with continuous lights, even if small, and emitting a sound signal should be out of the environment and at a distance where their waves do not reach the individual's sleep.

The sleep specialist is responsible for Sleep Medicine of the Sírio Libanês Hospital, Maurício Bagnato, explains that in many cases, the quality of the environment is even more important than the amount of sleeping hours itself, which may vary according to individuality. an average of how much people need to sleep, but about the problem of sleep, you have to take into account the environment where you sleep. Sleep must have a good, very dark, quiet environment and a mattress suitable for your weight, "he says. .

The place of the night changes several perceptions of the organism and directly influences the quality of the sleeping night

Preparing the bed

In the bed itself, the best indication is that of natural products such as cotton. Soft touch gives you more sense of well-being. Eliminating the synthetic helps in sleep and has influence even in good mood upon awakening. Another thing is the cleaning of the pieces. Change the bedding every week to make the room smelling and cozy.

In addition, the pillow that assumes the role of your head support is critical to getting a good night's sleep. When it comes to choosing, you need to consider the material from which it is made and of course the position in which it is placed. The best sleeping position is on the side. Thus, the spine is away from the pains and muscles as well.

In this case, the height of the pillow must be equal to the distance between the neck and the outside of the arm. For those who sleep with their belly up, it is best to bring a lower support to the bed, filling the space between the neck and the neck, without compressing the spine. Another tip is to put a pillow between your legs at bedtime. This simple procedure helps stabilize the spine and decreases the chances of back discomfort during sleep.

The pillow should be changed at least every two years. When it comes to choosing the best model, it is important to observe some rules. Feather supports, for example, can exude a strong odor capable of disturbing more sensitive smells, although many people adapt to it. It is always best to give preference to fillers that deform less easily (such as stronger foams).

Size also counts. It is best to be wide so you do not leave the place with any movement of your body during the night. And, even if it may seem like a monkey, the ideal is to try out the chosen model still in the store.The ideal mattress for a peaceful sleep can not be too soft or too firm, that is, it should simply conform to the body comfortably.

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Temperature and fresh air

The quality of the air within the environment is another crucial factor in improving sleep. Dry air, full of pollutants, affects breathing and impairs sleep. Non-circulation of air in the room can leave the person with the nose congested and the throat irritated. Because of this, there is the possibility that the individual wakes up in the middle of the night and can no longer sleep.

The temperature must also be controlled, because a muted environment does not favor rest.

"The air conditioner does not have any problem if the person is used to it, but it dries a lot of the environment, if it really is a drier day , in which there was no rain, that place will have little humidity. The tip is to put some container with water or humidifier and never forget that air conditioners need maintenance, otherwise the amount of allergens and pollutants increases, "notes the the otolaryngologist and director of the Brazilian Sleep Association, Michel Cahali

Objects and furniture

Finally, it is advisable to avoid the use of many synthetic products in the furniture and the bedroom. The wood is natural and makes the body better because it accumulates low amount of dust. Pottery on the floor is also a recommendation.

The television, another villain of the night rest, should be a significant distance from the bed. If the room is small, it is not recommended to use a television set to avoid electromagnetic charge that is harmful to health.

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