Are you feeling suppressed in the bedroom? This could be due to a variety of factors, from the presence of technology to the colour of your walls. The bedroom should be a relaxing space, free from distractions and stressors. A good place to start is by removing work-related items, as these can invite stress into your personal space. Similarly, it is important to keep the bedroom free from bright lights, especially those emitted by electronic devices, as these can trick your brain into thinking it is daytime, hindering your sleep.
Characteristics | Values |
---|---|
Working from home | It is harder than ever to draw a line between “the office” and our home lives. |
Strongly fragrant plants | Their intense fragrance can impact your sleep. |
Screens | The blue light from the screen can suppress melatonin and make it harder to sleep. |
Jewelry and other valuables | Keeping them in the bedroom poses a serious safety concern by making your bedroom a target for thieves. |
Exercise equipment | It is a space hog and can make you guilty or anxious. |
Books | They attract major dust. |
Pets | They are unlikely to sleep blissfully all night because they average a few sleep and wake cycles per hour. |
Food and dishes | Keeping them in the bedroom can attract pests. |
Coffee | The smell of coffee is associated with feelings of wakefulness and productivity, and will negatively affect sleep. |
Old mattress | Discomfort can easily knock you out of a healthy sleep cycle. |
Old pillows | They are magnets for dust mites, sweat, drool, and other potential allergens and gunk. |
Cosmetics | The FDA recommends being particularly careful to get rid of old mascara and other eye-area cosmetics because of infection risks. |
Overhead lighting | The soft glow of a bedside lamp can be much more welcoming. |
Clothing and PJs | Upgrade your sleepwear to include tops and bottoms made with lyocell, also known as Tencel, or modal. |
What You'll Learn
The impact of working from home on your bedroom
Working from home can have a significant impact on your sleep and overall health, especially if your designated workspace is in your bedroom.
The Impact on Sleep
Blurring the boundaries between work and downtime can affect your sleep. A 2020 survey of 2,000 people who started working from home found that 70% of new home workers reported sleep disruptions. Humans are creatures of habit, and the daily commute or a set lunch hour with colleagues are important and predictable cues for our circadian rhythm, or internal 24-hour body clock, which governs our sleep-wake cycle. A work-from-home setup often lacks such regular activities, resulting in less consistency for our circadian rhythm to anchor around, which can negatively impact sleep.
Additionally, the more time you spend in bed awake, the harder it can be to fall asleep at night. This is because you start to associate your bed with wakefulness, not restfulness. Using bright screens close to bedtime also suppresses your sleep hormone, melatonin, further disrupting your sleep.
The Impact on Health
Working from your bedroom can also take a toll on your physical and mental health.
Physical Health
Working from bed can lead to poor posture and musculoskeletal issues. Even if you sit up in bed, you're still sitting on an uneven surface for an extended period, with your monitor at an incorrect height, and your back likely curved. This can create pain and contribute to musculoskeletal disease.
Mental Health
The blue light from electronic devices like computers, phones, and tablets interferes with human circadian rhythms, impacting sleep. This is one of the major negative effects of working from the bedroom. Additionally, the bedroom becomes emotionally associated with work, rather than downtime, potentially reducing its ability to be restorative.
Tips for Mitigating the Negative Effects
If working from your bedroom is impacting your sleep and health, consider the following suggestions:
- Have a designated workspace outside your bedroom, if possible.
- Follow a strict working schedule and daily routine to regulate your body clock.
- Take breaks outside your workspace, especially if you're working in a bedroom office.
- Get plenty of natural light in the morning before starting work.
- Disconnect from all screens at least one hour before bed.
- Practice healthy sleep hygiene and make healthy lifestyle choices, such as limiting alcohol before bed, exercising regularly, and looking after your mental health.
- Keep electronics out of the bedroom.
- Don't start your workday in your pajamas.
- Create and stick to a routine, including a bedtime routine to signal to your brain that it's time to wind down for bed.
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The pros and cons of having plants in your bedroom
The pros
- They help you sleep better: Studies by NASA have shown that houseplants produce additional oxygen for your room and reduce carbon dioxide, carbon monoxide, and natural toxins like benzene and formaldehyde, helping you breathe better and sleep more soundly.
- They aid humidity levels: Plants act as natural dehumidifiers, absorbing excess moisture in the air through their leaves and reducing humidity, mould, and bacteria in your home.
- They add calm to your decor: Indoor plants are well known for their ability to reduce stress levels, allowing you to enjoy their natural beauty and the peace they add to your surroundings.
- They improve air quality: Plants absorb pollutants such as formaldehyde, cigarette smoke, and other toxins, having a positive effect on your health.
- They reduce physical discomfort: By absorbing synthetic chemicals released by building materials, plants can alleviate health issues like itchy eyes, skin rashes, drowsiness, respiratory and sinus congestion, headaches, and allergy-related symptoms.
- They regulate humidity: Plants help regulate relative humidity, making indoor spaces more comfortable for human beings.
The cons
- They can be messy: Live plants need soil and regular watering, which can lead to spills or messes if knocked over.
- They're not always good for pets: Some plants can be dangerous if ingested by cats or dogs.
- The indoor environment can damage plants: Central heating, lack of fresh air, cold drafts, and overwatering or underwatering can stress and damage houseplants.
- They might invite other creatures: Plants can attract other creatures to nest in their mini-biome.
- They produce carbon dioxide at night: While the amount is minimal and won't harm humans, many plants release carbon dioxide at night, which might be a concern for some.
- They require care and attention: Plants need love and care, which can take up time and resources.
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How electronics can affect your sleep
It is no secret that technology has improved our lives in many ways. However, what many people may not realize is that technology could be ruining their good night's sleep. The use of electronic devices before sleep or in the bedroom can disrupt sleep patterns and have negative consequences for overall performance, health, and safety.
One of the main ways that electronics affect sleep is by emitting bright or blue light. The Sleep Health Foundation reports that the bright light from mobile phones, tablets, computers, and televisions blocks the release of the sleep hormone, melatonin, after just 1.5 hours of evening technology use. Melatonin is crucial for signaling to the brain that it is time to sleep. The absorption of bright light through the eyes delays the release of melatonin, making it harder to fall asleep and resulting in increased alertness and improved mental performance. This can lead to a delay in the natural body clock and make it more challenging for individuals to get the sleep they need.
In addition to the impact of light, the mental stimulation from electronic devices can also interfere with sleep. When individuals engage in activities such as playing games, watching movies, or working on last-minute tasks before bed, their brains remain active and engaged. This stimulation can make it difficult to unwind and fall asleep, similar to consuming an energy drink or espresso before bed. Both active and passive stimulation from devices can disrupt sleep, including listening to music, reading e-books, and watching TV shows or movies.
The presence of electronic devices in the bedroom can also lead to extra distractions and sleep interruptions. It is easy to get lost in activities such as reading "one more chapter" or playing "one more level," tricking the brain into believing it should stay awake. Additionally, the constant connectivity of electronic devices can result in individuals waking up during the night due to incoming messages or notifications, even when the devices are set to vibrate.
To mitigate the impact of electronics on sleep, it is recommended to discontinue screen use at least two hours before bedtime and remove all devices from the bedroom. For those who must use technology at night, blue light-blocking glasses or apps that adjust screen colors from blue to softer pink hues can be helpful. Dimming the brightness on devices or using night mode or dark mode can also reduce blue light exposure.
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Why you shouldn't keep valuables in your bedroom
Keeping valuables in your bedroom is not a good idea for several reasons. Firstly, if you live in a small space, your bedroom is likely already cluttered, and adding valuables to the mix will only make it more challenging to keep the space organised and serene. A bedroom should be a sanctuary, a place to relax and recharge, free from distractions and clutter.
Secondly, and more importantly, keeping valuables in your bedroom can make you a target for burglars. According to security experts, the master bedroom is the first place thieves look for valuables. From jewellery and cash to prescription pills and important documents, burglars know all the hiding spots, including under the mattress and inside the closet. They will also target jewellery boxes on dressers and easily portable safes that are not attached to the floor or wall.
To protect your valuables and personal information, consider the following tips:
- Keep important documents, such as birth certificates and passports, in a locked drawer or a designated fire-proof box.
- Store prescription medications in a secure location, separate from other valuables, to avoid leading burglars straight to your most valuable possessions.
- Avoid keeping valuables under your bed, as this is a common hiding spot that burglars will check.
- If you must store valuables in your bedroom, use decoy boxes with boring labels or disguise them in bright, patterned socks placed in drawers.
- Put your valuables in a heavy safe that is attached to the floor or wall, making it difficult for burglars to carry it away.
- Keep your bedroom clutter-free and minimal, so it is easier to notice if something valuable is missing or has been disturbed.
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The benefits of a yoga mat over exercise equipment
While both yoga mats and exercise mats can be used for floor-based exercises, there are several benefits to using a yoga mat over an exercise mat.
Firstly, yoga mats are specifically designed for low-impact exercises such as yoga, pilates, or weight training. They tend to be thinner and have more firmness, allowing users to feel stable in poses without sinking into the mat and feeling unbalanced. This stability is further enhanced by the non-slip surface of yoga mats, which provides traction and grip to users, keeping them locked in place when in an awkward position. This is especially important for exercises that require a lot of movement, such as lunges or downward-facing dog, where slipping and sliding can be annoying and even dangerous.
Secondly, yoga mats are versatile and can be used for a variety of exercises, including pilates, dance cardio, and weight training. Their thin design makes them easy to transport and store, so you can take them with you wherever you go. They are also usually made with eco-friendly materials, which is better for the environment.
Thirdly, yoga mats provide adequate cushioning to prevent fatigue on bones and joints without being too thick. This is especially important for exercises that put pressure on the knees, elbows, and spine, as the mat can soften the hardness of the floor and reduce joint discomfort, making your workout experience more pleasant.
Lastly, yoga mats are affordable and simple to use. They are a cheap, compact, and versatile piece of equipment that can be easily incorporated into your workout routine, whether you're doing yoga, stretching, floor exercises, or a core workout.
In conclusion, while both yoga mats and exercise mats have their benefits, a yoga mat is a superior choice due to its versatility, stability, portability, and ability to provide cushioning and joint protection without inhibiting your balance.
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Frequently asked questions
To suppress something means to put an end to it, stop it, or hold it back. This can be done by force, authority, or self-control.
The blue light from screens can suppress melatonin, making it harder to fall asleep. Additionally, the bright light from screens tricks our brains into thinking it is daytime, disrupting our sleep patterns.
Citrus plants, jasmine, gardenias, and hyacinths are best kept out of the bedroom due to their strong fragrances, which can impact your sleep. Lavender, however, is an exception with its light and relaxing aroma.
Mattresses should be replaced every decade or so, while pillows typically need replacing every two years as they accumulate dust mites, sweat, and other allergens.
To reduce noise, you can use sound-absorbing materials such as thick rugs, heavy curtains, acoustic panels, or tapestries. You can also use a white noise machine or app to drown out unwanted sounds.