6 Tips to Make a Comfortable Room, Sleep Better

If you have trouble sleeping at night and sleep hours are not optimal, then there are several things that might be the cause, one of which is the light in the bedroom.

The light is indeed very useful for lighting when doing activities, but when going to sleep, the light must be turned off because it will interfere with sleep quality and affect health.

It is also recommended that you stop staring at your phone at least an hour before bed, lower the temperature to 65 degrees, and avoid caffeine consumption in the afternoon and evening to help you fall asleep more easily.

Sleep researchers at Northwestern University's Feinberg School of Medicine also say that exposure to even small amounts of ambient light at night can be harmful to cardiovascular function while you sleep and increase insulin resistance the next morning.

Not only that, the study authors also acknowledge that excessive exposure to light at night can have a negative impact on metabolic function, namely decreased glucose tolerance and decreased insulin resistance.

In other words, exposure to light before bed can affect sleep and several physiological functions. Even if you have turned off the lights, streetlights through the curtains, a TV on, or a night light will all affect the quality of your sleep.

That way, you should sleep in a dark room to improve sleep quality and prevent disease. Here are some easy steps you can take to reduce the light in your bedroom.

1. Don't fall asleep with the TV on.

2. Turn off or disconnect any devices that produce unnecessary light.

3. Install some curtains on the windows to prevent streetlights from penetrating into the room.

4. Use a sleeping mask.

5. If you need lighting, you can use a night light that detects motion and is placed low, so it will light up when you get out of bed.

6. Avoid white or blue light, instead choose light in the brown, red, or orange spectrum, which is less distracting.

The presence of light is a signal to the brain that it is time to wake up and prepare, while darkness is a signal that it is time to rest and sleep.

Therefore, exposure to light at night, such as light from bedside lamps to TV screens, is thought to suppress melatonin production and disrupt healthy, natural sleep patterns.

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