Click the link below the picture
.
If you’re looking to improve your sleep quality, there are a few basic changes you can make to both your workday and your bedtime routines. But your sleep environment matters, too. In fact, many people’s bedrooms aren’t designed well to maximize their sleep quality–and often wind up harming it.
One way to improve your sleeping arrangement is simply to approach it from four of your five senses (everything minus taste). Here’s how, in order of importance.
1. Sight
Light directly impacts your ability to sleep, so if you only make one change to your bedroom setup, commit to addressing light-related issues above all else.
There’s a spectrum of frequencies within all the light we see (as well as the light we don’t see), called wavelengths, and it’s within the range of 450–480 nanometers, which we call “blue light,” that’s worth looking out for. When exposed to the eye, this blue range causes the eye’s “melinopsin” (a photopigment) cells to signal the brain to turn off the melatonin, the chemical that tells your body it’s time for bed. This isn’t good when you’re trying to fall asleep. Bedside table lamps, TVs, phones, tablets, and laptops all emanate those blue-light wavelengths.
So while darker is generally better, filtered light is also better. Here are some products and techniques for eliminating blue light:
-
Blackout shades. Yes, these do work, and they work well. If your bedroom faces east, you may be getting a lot of sunlight in the morning, which can cut into the last leg of your sleep cycle. If you try blackout shades, avoid just hanging a liner behind your ordinary drapes. You’re better off with a product that has two to three layers to really block out light (as a bonus, these tend to keep your room cool–which matters, too, as I’ll explain below).
-
Specially filtered light bulbs. These are now commercially available (online and at many hardware and lighting stores) and priced around $20 or so, designed with a built-in filter to reduce blue light.
.
Photo by nadia_bormotova/Getty Images.
.
.
Click the link below for the article:
.
__________________________________________
James' World 2 
Leave a comment