#stress #anxiety

Junho 4, 2024 Feeling at ease and enjoying some privacy and relaxation are probably our first aspirations when daydreaming about our ideal bedroom. Sadly, this vision is frequently far from our reality, which comes at a great cost! As the space where we spend the most hours daily, optimizing the bedroom for quality sleep and stress reduction after a relentless workday should be a major priority. Transforming this space into a vital asset for our health involves simple, inexpensive adjustments that can make a substantial difference at the end of each day — literally! Here are five recommendations that are easy to implement: 1. Get the right lightning Selecting the right lightning solution is one of the key decision in enhancing bedroom ambiance for improved health and well-being. In the bedroom, we should give preference to “yellowish” light — roughly between 2000–3000 K — as we mainly spend time there after the sun sets. This simple choice helps the natural release of melatonin, keeps our circadian rhythm working properly and boosts the chances of restful nights. Pro tip: Ready to finally sleep? Ensure the room is pitch black! Various studies seem to indicate that even faint sources of light — such as electronics or a poorly closed shutters — can put us at higher risk of depression, obesity, diabetes and other metabolic complications [1]. 2. Opt for calming colors and patterns When it comes to colors, it is best to go for those that we often associate with calmness and relaxation, like shades of green and blue, than remind us of a peaceful river or a quiet backyard garden. Choose lighter color patterns on wallpapers or other home textiles, favoring smaller or less contrasting compositions. Pro tip: Symmetric patterns are a clever choice! Our brains evolved to perceive complex symmetry, like we often witness in nature, as the epitome of beauty, which sooths our nervous system and evokes a sense of peace [2]! 3. Prefer natural materials Wood, ceramics and even wicker or rattan baskets can be simple ways to bring some nature and its harmonious qualities indoors. Research shows that biophilic design principles, mimicking inside the natural environment, to which humans optimally adapted while evolving — seems to do wonders for our stress levels, by calming us quickly and effectively after a hectic day. 4. Invest in soft textures and rounded shapes Opting for some extra roundness, instead of very sharp angles appears to be a great choice for our bedrooms. Pointy shapes seem to trigger the amygdala, the brain’s region associated with processing fear and arousal [3]. Put simply, we tend to equate curves with lack of surrounding threats. This subconsciously indicates us that there is no cause of concern and that the ideal conditions for sleep are met. Adding soft pillows and blankets can be a cheap, yet effective way to ensure restful nights. 5. Minimize noise Noise seems to be often unavoidable in modern life, especially for those living in a city or densely populated areas. Apparently, even if we are able to sleep through it, exposure to noise during the night might still have negative health implications. It triggers brain activity, which dysregulates our stress hormones and over time can lead to problems such as insulin resistance and cardiovascular issues [4]. Pro tip: Avoid having your bedroom facing a road with heavy night traffic. In case this is not an option, consider investing in soundproof window frames or opt for a more budget-friendly solution by applying non-toxic caulking tape to windows and doors. [1] – https://www.washingtonpost.com/wellness/2022/12/01/night-light-bad-sleep/ [2] – https://www.venetianletter.com/2022/02/26/nikos-salingaros-people-feel-a-space-that-doesnt-work/ [3] – https://www.sciencedirect.com/science/article/abs/pii/S0028393207001042 [4] – https://www.hsph.harvard.edu/news/features/noise-can-harm-your-health-even-if-you-sleep-through-it/ Leave a comment Cancel Reply Sessão iniciada como admin_bienbati. Editar perfil. Sair? Campos obrigatórios marcados com * Mensagem* RELATED ARTICLES Efeito catedral: pode o pé-direito de um espaço influenciar a nossa concentração e criatividade? Mesmo os ases da produtividade durante os dias mais caóticos no escritório relatam variações na sua Read more Casa de banho: 10 estratégias para se ver livre do bolor O bolor é repugnante! Ninguém quer viver ou trabalhar num espaço onde este é visível nas Read more 6 classes de químicos a manter longe de sua casa Todos os dias, estamos expostos a centenas de milhares de químicos. Entre aqueles desenvolvidos pelos humanos Read more