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Get rid of your old mattress and buy a salt lamp to boost sleep hormones: How to detox your bedroom to improve your health NOW

Daily Mail logo Daily Mail 22-11-2019 Emilia Mazza For Daily Mail Australia

Sleep experts have revealed how 'detoxing' your bedroom will improve the quality of your slumber - as well as your overall health.

Simple things you can do to detoxify this space include making sure you aren't sleeping on a bed that is more than seven years old and keeping electronics outside.

Other actions that will improve well being are creating the right conditions with lighting and improving air quality and circulation by removing toxins. 

a bedroom with a vase of flowers on a table: One simple thing you can do to detox your bedroom is to use an air purifier or add a range of house plants like peace lilies or rubber plants © Provided by Associated Newspapers Limited One simple thing you can do to detox your bedroom is to use an air purifier or add a range of house plants like peace lilies or rubber plants

1. Be prepared to replace an old mattress

While a mattress can be a hefty investment, it isn't something designed to be used for more than 10 years.

Problems associated with an old mattress past its best-by include waking up with aches and pains or dust allergy symptoms such as sneezing and itchy eyes.

'The Better Sleep Council recommends that you replace your mattress every seven to ten years,' according to Bed Threads.

Additionally, the experts said when choosing a new mattress, to opt for a natural latex type.

This is because latex mattresses are free from toxic fire-retardants, petroleum-based foams, and VOCs (volatile organic compounds).

a woman sitting on a suitcase: Experts advise ditching an old mattress, especially if it is more than seven years old © Provided by Associated Newspapers Limited Experts advise ditching an old mattress, especially if it is more than seven years old

How does bright light affect melatonin? 

* Bright light directly inhibits the release of melatonin. 

* Even if the pineal gland is switched "on" by brain to produce melatonin, it won't produce it unless the person is in a dimly lit environment. 

* In addition to sunlight, artificial indoor lighting can be bright enough to prevent the release of melatonin. 

2. Make sure electronics are kept outside the room

One simple thing you can do to help improve sleep quality is to always make sure all electronics are kept outside of your bedroom. 

Devices are constantly emitting low levels of radiation and light which can interrupt sleep and delay the release of melatonin.

The National Sleep Foundation explains metatonin is natural hormone made by the body's pineal gland. During the day the pineal is inactive. 

'When the sun goes down and darkness occurs, the pineal is "turned on" by the suprachiasmatic nucleus (SCN) and it begins to actively produce melatonin, which is released into the blood,' reads information on its site.

a person lying on a bed: Bright light affects the production of melatonin, the hormone that tells the body it is time to go to sleep © Provided by Associated Newspapers Limited Bright light affects the production of melatonin, the hormone that tells the body it is time to go to sleep

3. Choose natural sheets over synthetic blends

Bed Thread experts said if you are actively trying to remove toxins from your bedroom, sleeping in natural sheets like those made from 100 per cent flax linen is a must.

'Bed sheets made from synthetic fibres have been known to contain traces of chemicals and are far less breathable than their organic counterparts,' they said.

4. Lighting needs to be considered 

As mentioned previously, the brain needs low lighting in order to produce the sleep hormone melatonin.

This means when creating an atmosphere for rest, you need to think about lighting and in particular, the light bulbs you choose.

As well as selecting bulbs which offer a warm, soft glow, consider the use of candles or light your room with a health-beneficial salt lamp. 

How does light affect your sleep and what can you do?

Source: Naomi Coleman for Mailonline.com 

5. Actively improve air quality and circulation 

The air quality in your bedroom can affect the quality of your sleep - something you may have little direct control over.

VOCs, toxins that can be found lurking in places like carpets, cleaning products, homewares and on the painted surfaces of walls, can potentially leach into the air without you knowing it, and affect the quality of your rest and your health.

Using an air purifier in the bedroom can help remove a large portion of dust, allergens and chemicals or if this isn't an option consider adding air-purifying plants.

Two indoor varieties that are perfect for the job are peace lilies or rubber plants. 

The ideal bedtime routine 

* Set aside an hour dedicated to your 'sleep hygiene'.

* 20 minutes: Use the first 20 minutes of the hour to finish up your last task of the night. Set a stopwatch or times.

* 20 minutes: Remove your makeup, brush your teeth, or take a hot bath or shower in a dimly-lit bathroom. 

* 20 minutes: Use the last 20 minutes to do something to 'relax your body'. Tai chi, stretching, muscle relaxation or meditation will all work wonders. 

In pics: 20 ways to make a big statement in a small bedroom

(Slideshow by Elle Decor)

Also watch: Want better sleep? Get these 5 things out of your bedroom!

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(Video by Buzz60)

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