Good sleep depends on two factors. The first factor is lifestyle behavior. joker gaming such as activities performed during the day or before bedtime Bedtime and wake-up time or stress Another factor is the bedroom environment that is conducive to a full night's rest. which a good bedroom should not have noise There is enough light and temperature for sleeping.

Here are some bedroom ideas that can help turn your old bedroom into a dream bedroom that will help you sleep soundly through the night.

1. Pay attention to the choice of mattresses and bedding.
Many people may think that any mattress is the same. So may choose a mattress that is inexpensive. but in fact Choosing a mattress regardless of ergonomic support It can cause you back pain or lumbar pain. A good mattress should support the curvature of the spine, shoulders, hips and heels while sleeping properly. Including should not be too hard because it will cause pressure on any point. Or should not be too soft because it may cause the back sheet to sink into the softness of the bed. This makes the body not straight and causes back pain.
Also, sheets, pillowcases, blankets and bedspreads should be cleaned with hot water weekly to help prevent dust mites and mold buildup. Including changing mattresses and pillowcases when used for a long time. The lifespan of the pillow is about 1 and a half years and the mattress or mattress has a lifespan of 5-10 years.

2. The temperature in the room is also important.
Generally, body temperature changes throughout the day according to the cycle of the circadian rhythm. The body will continue to have a high temperature, but it will gradually decrease over time. The lowest temperature is around 4.00–05.00 if the temperature in the bedroom is too hot or too cold. May cause our body temperature to distort. This can cause insomnia or wake up in the middle of the night. The temperature in the bedroom should be adjusted according to the preferences and comfort of each person. not too hot or too cold Because it may help your sleep quality better.

3. The lighting must be adequate.
At night, bright light stimulates the body and inhibits the release of melatonin, a sleep hormone. An overly lit bedroom can cause insomnia or disrupt sleep in the middle of the night. therefore may affect the functioning of the life clock and cause various body systems to malfunction

for good sleep health The following room lighting methods may be used.

Use blackout curtains or blackout curtains to block outside light. Curtains should be able to cover the entire window pane. Length to the floor of the room by installing it in a position that is slightly higher than the window pane
Dim or turn off unnecessary lights an hour before bedtime to signal your body that it's close to rest.
refrain from watching television use a cell phone or computer for 1 hour before bedtime Because the blue light (Blue Light) from these devices will stimulate the brain to understand that it is daytime. The production of the hormone melatonin decreases and it becomes more difficult to sleep.
Wear an eye mask, which blocks the light and helps you sleep better.

4. Choose the right color in the room.
The color in the room may be a factor that many people do not pay attention to. But using warm colors may stimulate your heart rate. blood pressure level and increased body temperature while choosing to use cool colors in the bedroom like blue or blue will give you a feeling of relaxation and peace It helps to sleep better than using other colors, but if you don't like blue or blue. You may also choose a color that is close to or comfortable on the eye, such as gray, brown, green, or light yellow.

5. Anti-noise
A noisy or noisy room area may disturb your sleep at night. Whether it's the sound from the person next to you such as snoring, coughing, or noise from outside the bedroom. like the sound from the car ambulance sound The noise of road repairs or digging, so maybe try earplugs or a white noise machine, which has a consistent frequency of sound waves. It will help you relax and sleep better.