{"id":96770,"date":"2024-11-01T11:33:49","date_gmt":"2024-11-01T11:33:49","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=96770"},"modified":"2024-11-01T11:33:49","modified_gmt":"2024-11-01T11:33:49","slug":"6-essential-rules-better-sleep","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/6-essential-rules-better-sleep\/","title":{"rendered":"6 Essential Rules for Better Sleep"},"content":{"rendered":"

\"sleep-naked-bed-health-bedroom-mattress\"<\/p>\n

When it comes to having a restful sleep<\/strong>, there are (at least) 6 essential elements<\/strong> to focus on\u2014all found in the bedroom.<\/p>\n

Sleep Divorce: The Secret to a Happier Relationship<\/a><\/p>\n

These insights come from IKEA, with its extensive experience in designing functional furniture, and the Italian Academy of Sleep Medicine (AIMS), who have worked together to study the secrets of quality sleep\u2014one of the key ingredients to well-being.<\/p>\n

5 Tips for Sleeping Well in Winter<\/a><\/p>\n

Here they are.<\/em><\/p>\n

6 Rules to Follow in the Bedroom for Better Sleep<\/h1>\n

\"pillows-ikea-tips-sleep\"<\/p>\n

Choose the Right Mattress and Pillow<\/h2>\n

Mattress and pillow are the first things that come to mind for comfort and should provide adequate support, though comfort is subjective. Consider the weight<\/strong> (of both partners if you share a bed) and preferred sleeping position<\/strong> when choosing. Don\u2019t forget about the materials<\/strong>; natural materials are best for maintaining a consistent temperature while you sleep.<\/p>\n

How to Choose the Right Pillow for Better Sleep<\/a><\/p>\n

AIMS notes that studies have shown that medium-firm mattresses can improve sleep quality by 55%<\/strong> and reduce back pain in 48%<\/strong> of cases by helping maintain proper posture. So, listen to your body.<\/p>\n

Furniture and Organization: Key Elements for a Good Night\u2019s Sleep<\/h2>\n

People rarely think about the connection between sleeping and furniture, but room organization plays a key role<\/strong>, as anyone who\u2019s ever tidied up before bed knows\u2014less clutter makes it easier for the mind to relax. Bedroom colors<\/strong> also play a role, with shades like blue, green, and white promoting calmness, while red, black, and purple can be stimulating, slowing down relaxation.<\/p>\n

\"ikea-light-bed-mattress\"<\/p>\n

Set the Temperature Lower<\/h2>\n

The ideal sleeping temperature is between 60\u00b0F and 66\u00b0F<\/strong>. Those who prefer warmth can go up to 68\u00b0F, but it\u2019s best not to go below 60\u00b0F, as that may disrupt the REM (Rapid Eye Movement) phase of sleep, when dreaming occurs.<\/p>\n

Silence the Noise<\/h2>\n

In an ideal world, the bedroom would be a peaceful oasis, but for city dwellers, that isn\u2019t always easy. Consider using noise-dampening items like sound-absorbing curtains<\/strong> or thick rugs to help buffer sound vibrations. Alternatively, white noise<\/strong> can help counteract noise pollution.<\/p>\n

Aim for Good Air Quality<\/h2>\n

Keeping your home free of pollutants can be challenging, especially in busy areas. But air quality<\/strong> affects health, comfort, and sleep quality, making purifying curtains, fans, AC, and air purifiers helpful. Don\u2019t overlook humidity;<\/strong> when it\u2019s too high, sweat can\u2019t evaporate, making you feel even warmer.<\/p>\n

Create the Right Lighting<\/h2>\n

Light is one of the key elements affecting sleep. Darkness encourages relaxation and boosts melatonin, <\/strong>the hormone that helps you fall asleep. Ideally, sleep in a dark room. Use blackout curtains, avoid screens and blue light, which are enemies of good rest, and if you need a light, go for a warm, dimmable bulb that can reduce intensity\u2014this helps lower blood pressure, preparing your body for sleep.<\/p>\n

Coffee on an Empty Stomach Increases Stress<\/a><\/p>\n

This article first appeared on Grazia.it\u00a0<\/em><\/p>\n","protected":false},"author":42690,"featured_media":96772,"template":"","format":"standard","categories":[6939,16,2723],"yoast_head":"\n6 Essential Rules for Better Sleep - Grazia USA<\/title>\n<meta name=\"description\" content=\"Discover 6 tips for restful sleep, from selecting the right mattress to optimizing lighting, air quality, and temperature.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/6-essential-rules-better-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Essential Rules for Better Sleep\" \/>\n<meta property=\"og:description\" content=\"Discover 6 tips for restful sleep, from selecting the right mattress to optimizing lighting, air quality, and temperature.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/graziamagazine.com\/us\/articles\/6-essential-rules-better-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Grazia USA\" \/>\n<meta property=\"og:image\" content=\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2024\/11\/sleep-naked-bed-health-bedroom-mattress.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"567\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/graziamagazine.com\/us\/articles\/6-essential-rules-better-sleep\/\",\"url\":\"https:\/\/graziamagazine.com\/us\/articles\/6-essential-rules-better-sleep\/\",\"name\":\"6 Essential Rules for Better Sleep - 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