The 4 elements of sleep: how to create a perfect bedroom
Published on Fri Mar 1 2019 in Lifestyle
Trouble sleeping? You aren’t alone. Recent surveys have found that up to 55% of Kiwis aren’t getting enough sleep each night.
All that missed sleep can be a problem. Getting too little sleep has been linked to certain health issues, lost productivity at work and traffic accidents. But even if you recognise that you have a sleeping problem, you may not know where to start to fix it.
Turning your bedroom into a “sleep sanctuary” might be a good place to start on your quest for better rest. Just think about the four elements of sleep to get started: Darkness, Quiet, Temperature and Comfort.
Darkness
Our natural sleep cycle is heavily controlled by light. Sunset used to be the natural cue to go to bed, but electricity changed that. Switching on lights when it gets dark lets us keep later bedtimes, even when our minds and bodies protest.
Making your bedroom as dark as possible could help you get better sleep. Heavy blackout curtains can block out street lamps, car headlights and other artificial outdoor lights. If you’re particularly sensitive to light when you sleep, you may want to cover digital clock displays and ‘on’ lights for things like the aircon or other electronics.
And speaking of technology: the blue light given off by television, smartphones, tablets and other devices can also mess with the natural sleep cycle. It may be a good idea to remove these from the bedroom entirely, so you’re not tempted to use them before bed.
Quiet
Some people seem to sleep through anything, but most of us prefer to slumber someplace quiet. Your bedroom doesn’t need to be perfectly silent for better sleep, just set up to help minimise noises that could keep you up.
Heavy curtains and a solid bedroom door can help block noises coming from outside the room. Sound tends to echo off wooden floors, but rugs could help prevent late night racket as your partner walks to the toilet or if something falls off a nightstand. If these don’t mask stray sounds enough, a white noise machine could be the answer.
Pet owner? Your faithful furry friends could be keeping you up at night. A scratching dog or bell on the cat’s collar might make enough noise to keep you awake. It might be better for them to sleep in another room—in their own comfy bed!
Temperature
Like darkness, temperature is another natural signal that the body picks up on. Cooler temperatures at night help trigger the sleep cycle, and as we snooze, our body temperatures also begin to lower. When it’s too hot, it can be hard to get the rest we need.
Putting the aircon or a quiet fan on a timer could help cool your bedroom during the summer. A ceiling fan may also be a good option for creating a gentle, cooling breeze. If you prefer to sleep under covers even in warmer months, switching out normal bedding for lightweight cotton sheets might help.
During winter, keep the heater in your bedroom on low to allow your body to naturally cool as it gets ready to sleep. Winter air is often dry, which can cause a sore throat or dry nose by morning. Running a small humidifier in the bedroom might help.
Comfort
Adding some creature comforts is the final step to creating a peaceful bedroom. Afterall, you spend about one-third of your life sleeping—why not make it as comfortable as you can?
Start with the basics: your mattress and pillows. Choosing the right support for your sleep needs to important. Think about whether you tend to sleep on your back, side or belly, and look for mattress and pillow options designed specifically for these poses. Then think about soft sheet and blankets for added coziness.
Finally, filling your room with a calming scent might help you relax even more. A diffuser with a few drops of lavender, vanilla or any other scents you like could ease you into sleep a little faster.
Sleep tight!
Getting a good night’s sleep is an important part of a healthy lifestyle. Turning your bedroom into a sanctuary of rest and relaxation could help you make the most of the hours you spend in bed.
Check out these 7 great podcast episodes for more fun facts about sleep!
About Author: Momentum Life is a leading provider of Life insurance and Funeral insurance in New Zealand.
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