Bedroom Checklist Know your snore score How to do it
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Remove all phones from the bedroom. Why do it: Removing phones from the bedroom minimizes interruptions to sleep. The 2011 Sleep in America Poll conducted by the National Sleep Foundation found that cell phones were a sleep disturbance. Twenty percent of generation Y’ers and 18% of generation Z’ers polled said that they are awakened after they go to bed by a phone call, text message, or e-mail, at least a few nights a week. If you must have your mobile phone in your bedroom, then activate “Do Not Disturb” mode during evening hours so you don’t get woken up by notifications but your emergency contacts can still reach you. Use the bedroom only for sleep and sex How to do it: Create the best environment to support good sleep and sex, which includes removing all screens from your bedroom including televisions, computers, and cell phones. If you have a desk in your room for work or study or regularly use your bedroom for other activities, then designate hours of the day (between 8pm and 6am, for example) when other activities are off-limits. Why do it: The bedroom should only be used for sleep and sex. Removing screens from the bedroom helps reinforce the association between the bed and sleep. In addition, artificial light from screens including digital clocks can disrupt sleep. Set the temperature of your bedroom to 65°F Dim the lights an hour before bed How to do it: Set your thermostat to 65°F at bedtime. If you have a programmable thermostat, program it to automatically adjust to 65°F during sleeping hours. Why do it: Temperatures below 54°F or above 75°F can actually wake you up at night. The ideal temperature for sleep is around 65°F. If it feels a little colder than you’d like, grab a couple of extra blankets. tải về 1.65 Mb. Chia sẻ với bạn bè của bạn:
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