This time I would like to talk about something related to sleep quality.

If you sleep eight hours a day on average, it practically means that you sleep one-third of your life.

This is the reason why I think sleep quality is very important and so is the bedroom setup.

I would like to share some of my experience and scientific data in this post.

The reasons why you should have blackout curtains for your bedroom 

I would like to suggest to the people who live in the country/region that has long daylight time in the summertime that having a blackout curtain in your bedroom is very effective.

Here in Sweden, in July the Sun sets at 11 o'clock at the midnight and obviously, the light can affect your circadian rhythm so if you do not have a blackout curtain in Sweden, your body actually sleeps at 11 o'clock.

Hence, keeping your bedroom bright while you are asleep is not a good idea.

(Data referred from the article Effects of Light on Circadian Rhythms by Centers for Disease Control and Prevention)

( Screenshot is taken from timeanddate. Copyright belongs to TimeandDate )

The unknown downside of light pollution 

If you do not know the negative effect of light pollution, then now is the time to realise that avoiding the negative effect of light pollution can be a physical and psychological improvement.

This is actually what I expressed after I bought the blackout curtain, and also sometimes I wear an eyemask in addition to the blackout curtain to make my sleep quality better.

The light pollution of modern society can lead us to have bad sleep quality so personally, I think at any cost it is a good idea to avoid the light pollution coming into your room when you try to sleep properly.

According to the article from Harvard University, "Upon light exposure, the SCN starts a signalling pathway that leads to a reduction in melatonin, the hormone responsible for regulating our sleep-wake cycle. Melatonin reduction results in daytime sleepiness and sleep disturbances."

Looking at these proven data, I think what we can do to enhance our sleep quality is to expose our body to the natural sunlight, and also avoid having extra light, especially in our bedroom when we try to sleep.

Good quality of sleep makes you function well during the daytime 

I do believe that to think clearly during the daytime for your work and for your personal decision, sleep quality really matters.

What I try to do in my daily life is that at least before 30 minutes I got to bed, I turn off all the lights and I do not see the screen; meaning no Kindle, no smartphone, and no computer.

Once you get used to the digital detox habit, it is very easy to put your digital devices away from you, especially during the nighttime.

Here are some useful articles of mine for people who want to have a digital detox habit.

The Advantages and Disadvantages of Digital Detox

↑ Most read post in my blog ;)

Stress management activities for mental health stability

Is it bad to sleep with your phone on your bed?

Thanks for reading and I hope my blog posts are something information to you.