## Unnecessary things mean a lot of dust A large number of things, especially fabrics and books, accumulate a lot of dust. These get in the way of breathing and cause sneezing, coughing and allergies. Plants make the bedroom brighter, but the smell of the flowers can give you a headache and regular watering disturbs the microclimate. ## The perfect spot for the bed The bed should be placed ===so that you can see the door, as it is more relaxing psychologically. Placing the bed near a door or window is undesirable, because the movement of air creates a draft. In addition, if there is a radiator under the window, the heat can dry the skin and nasal mucous membranes, causing night coughs. The ideal position is in the center of the room, with a headboard facing the wall. ## A mattress and pillow you like The benefit of a hard mattress is a myth. We have physiological curves — so-called pressure points. If they meet resistance, we begin to turn over and wake up. A good mattress holds its shape with the top layer following the contours of the body. A pillow is even more individual and should be tried on, like shoes. ## The bedding should be pleasant The main qualities of bedding are comfort, hygroscopicity, density and durability. These qualities correspond to poplin, sateen, bamboo — pleasant to the touch, durable and dense materials, they are a pleasure to sleep and just lie down on. Jacquard linen has good moisture and air permeability, mako-satin is suitable for sensitive skin, and linen has good heat exchange — but at first it can be stiff. ## Comfortable temperature and humidity The bedroom should not be hot: dry air makes it difficult to breathe and dries the mucous membranes of the nose and mouth. Maintain a comfortable temperature between 64 and 77 degrees Fahrenheit. The optimal humidity level in the bedroom in summer and winter is 50-70 %, but never below 40 %. Also consider a purifier with ionization, which filters the air and destroys harmful bacteria. ## Complete darkness Melatonin is produced in the dark. Therefore, there should be no light sources in the bedroom. There should be no light from electric clocks, street lamps, computer monitors or other devices in the field of vision. The best solutions are blackout curtains or a light insulating screen. ## The bedroom should be quiet It is ideal to remove all electronics from the bedroom, including ticking clocks, and turn off power supplies at night. If it is not possible to ensure complete silence, buy earplugs or use a white noise generator — this is a stationary noise machine with spectral components that are evenly distributed throughout the whole range of frequencies involved. It distracts from extraneous sounds and relaxes you. ## Comfort is most important in pajamas Twisted pajamas during sleep can irritate the body. In summer, sleep in a tank top and shorts or pants made of cotton or natural silk, and in winter sleep in pants and a shirt made of warm flannel or baize. Many synthetic fabrics have poor hygroscopicity — they do not absorb the moisture of the body well. Some scientists believe that the best sleep is obtained without clothes, as the brain understands that there is no danger and you can fully relax.