Besides daily stress, eating stimulating foods, and excessive screen use, there is another factor that can affect nighttime rest.
Reconcile the dream And sleep This could well be a challenge for many people. Indeed, many factors affect rest, such as stress, eating specific foods, and even using cell phones and other screens.
However, a recent study, published in the scientific journal Total Environmental Science – confirmed Another important factor that can influence how we rested at night: ventilation of the room.
Why You Should Ventilate Your Room, Study Says
To reach your conclusions, The research conducted an experiment where participants slept in 29 rooms equipped with mechanical ventilation systems. Ventilation levels (low, moderate and high) were changed randomly for a week, without notifying the people being studied.
In addition to monitoring, participants were asked to complete cognitive performance tests during the day, to study how different ventilations affected them.
The result showed that In rooms where there was more variation in carbon dioxide (CO2) – which builds up when there is less ventilation – people rested much less. and they woke up more easily.
In parallel, The rooms where people rested much better were those with the freshest air and lowest CO2 levels.
In this sense, the study ensured that in homes, It is advisable to ventilate effectively to improve the quality of sleep. However, the authors noted that additional studies with larger samples are needed.
How to sleep better
In addition to ventilating the room, there are some techniques you can do to try to fall asleep and get a good night’s sleep. According to the guide to Mayo Clinic , Methods to sleep better are:
- Follow a sleep schedule. Minimum seven and maximum eight hours to get a good rest, in addition to going to bed and getting up at the same time every day, including weekends.
- Take care of your diet. Avoid large or heavy meals a few hours before bedtime. Avoid nicotine, caffeine and alcohol.
- Create a restful environment. A cool, dark, quiet room will be a more optimal place to rest. Avoid using screens right before bed.
- Limit naps during the day. Long naps can affect nighttime sleep. The ideal would be to limit them to one hour maximum, and to avoid taking them in the afternoon.
- Do some physical activity. Exercise promotes sleep, but it’s best to avoid doing it close to bedtime.
- Control worries. One technique used clinically is writing down what you think and leaving it for tomorrow, in addition to stress management techniques, such as organizing, prioritizing, and delegating tasks. They also recommend meditation.