Creating Your Sleep Sanctuary
"“Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity. More important than diet, exercise, or heredity”." -- William C. Dement
Creating a conducive sleep environment.
Adequate, restful sleep is one of the most, if not the most important aspect of self-care for a healthy life. Dr. William C. Dement, the father of sleep medicine, explains, “Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity. More important than diet, exercise, or heredity”.
Sleep loss impairs task performance and post-physical activity recovery, cognitive performance, and mood heightens fatigue, decreases vigor, and impairs decision-making. Lack of sleep has also been associated as a major risk factor for many chronic diseases such as heart disease, weight gain, diabetes, anxiety, stroke, kidney disease, and cancer.
We each need seven and a half to eight hours of deep restful sleep each night. Creating a bedroom environment that is conducive for falling asleep and staying asleep is a key part of sleep quality. Cultivating a relaxing ambiance for sleep involves both visual design and practical setup, including lighting, sound, and smell.
Creating a bedroom environment that is conducive for FALLING ASLEEP and STAYING ASLEEP is a KEY PART of sleep quality.
Studies have shown people sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort. Given that sleep quality and duration are directly related to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while you're awake. The ideal sleep environment is cool, quiet, and dark. Even shift workers can maintain such an environment with enough effort. Avoid light from computers or televisions close to bedtime and a 30- to 60-minute "wind-down" period may also enhance sleep.
Let There be Dark
Light is the most important environmental factor affecting sleep. Our bodies follow circadian rhythms, which signal waking hours (when it’s light) and sleep time (when it’s dark). When ambient light is bright, melatonin levels are minimal, and you stay more alert. Darkness triggers the brain to slow down and promotes melatonin, a crucial hormone for sleep.
To enhance darkness, use dimmer switches in your bedroom or nightlights. If you need to get up in the middle of the night, avoid turning on any lights because your brain will think daytime has arrived. A nightlight in the bathroom is a great way to avoid having to turn on your main light.
What color light helps you sleep? Warm light is better for sleep because the eyes are less sensitive to the longer wavelengths in warm light. Light bulbs with a yellow or red hue and are best for bedside lamps. Blue light, on the other hand, is the worst for sleep, which is why reading on electronic devices and TV should be avoided while going through your pre-sleep routine. Limit televisions and other digital devices, which bring unwanted light to the bedroom. Charge your phone in another room and use blue light–blocking filters on devices to limit your exposure in the evening. If you usually use your phone to set an alarm, buying an alarm clock can be a great alternative.
You can use a sleep mask or consider blackout curtains to block out bright light. Remember, even a small sliver of light shining through can interfere with your sleep.
Mama Bear Had It Just Right
The temperature of your bedroom can make a significant difference to your sleep quality. A National Sleep Foundation poll found that cool room temperature was one of the most important factors in getting a good night’s sleep, with as many as four out of five respondents saying this was important to them. The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most health professionals recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
Skin temperature, rapid temperature change, and sweating during sleep can significantly reduce sleep quality. Hence, the thermal properties of bedding and sleepwear are important factors.
The ideal sleep environment varies with the individual. Obviously, it should be comfortable. Each person should determine his or her sleeping environment considering the temperature.
Tune Out
It is no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances can cause severe sleep fragmentation and disruption, which in turn can have negative impacts on your physical and mental health. Research suggests that noise, even at low levels can cause you to shift to a lighter sleep stage or wake up intermittently.
You should strive to keep your bedroom as quiet as possible by blocking outside noises. The whir of a fan or a soothing white noise machine can effectively mask other sounds and help you fall asleep. Some people also enjoy listening to music when they go to bed. Ambient sounds or soothing music, which may also alleviate anxiety and ease discomfort. Noise-blocking curtains are also widely available. The use of earplugs has helped many blocks out sleep disruptive noises.
Keep It Cozy
Your bedroom can play a very significant role in healthy sleep. Make sure your bedroom is decluttered and a place of sanctuary in your house. Your bedding should also cocoon you in natural fibers that help to release heat and maintain a comfortable temperature. A pillow and pillowcase that incorporates ceramic reflective technology to help keep your head a couple of degrees cooler than the rest of your body is essential for a good night’s sleep. Our favorite mattress topper is Nikken’s Kenko Naturest® Fit. The Naturest combines advanced scientific technology and natural materials, in a design that does the work for you in promoting healthy and refreshing sleep. The Naturest features advanced sleep innovations — including a radical new design in magnetic technology, bio-ceramic reflective materials for temperature regulation, and renewable materials that are not only environmentally responsible but help you sleep soundly and wake to feel relaxed and energized.
We need sleep to be healthy, happy, and productive. Without it, we suffer consequences both physically and mentally. Sleep is the most important determinant to being healthy by choice, so, choose to get enough quality sleep. Sleep Matters.
Be Healthy by Choice.
