In
Your bedroom is your own personal haven and a safeguard from the stresses of everyday life. There are four main environmental factors that can affect your sleep: Noise, Light, Temperature and Comfort.
Your Challenge
Time to take control of your sleep environment!
Noise
Sleep is very difficult to maintain in a noisy environment and living in the city means that the sound of noisy neighbours, sirens and barking dogs are all too familiar. We may not realise it but even if we don’t wake up to the noise, research shows that increased noise levels (such as barking dogs or road traffic sounds) will fragment our sleep.
This means we’ll have more light sleep and less of the deep sleep that’s important for our physical health. This can lead to immune function suppression leaving us more vulnerable to cold and flu infections.
Use earplugs to block out external noise or alternately create white noise from a fan or generator to mask those noises that disturb your sleep.
Light
Your body sets its internal clock according to the natural rhythms of day and night, with darkness triggering the release of melatonin, your body’s natural sleep hormone. The alerting effect of light can be very disruptive for some people, with research showing that even dim light (such as digital clocks) can affect sleep.
Make your room dark! You can do this by covering flashing lights, alarm clocks or phones or even moving them out of the room all together. Where possible, use block-out curtains and invest in an eye mask.
Temperature
The optimum temperature range for sleeping is 18-19 degrees celsius. If the room is too hot or too cold we have trouble maintaining sleep, so set your thermostat accordingly.
Keep cool by wearing breathable nightwear (or none at all!) and ensure your bedding is suitable for the season. Natural, breathable fibres are best when it comes to maintaining a comfortable body temperature.
Overall comfort
As most of us spend 7-8 hours in bed daily, the need for good bedding is essential. Many of us give little thought to our bedding and end up using it for years longer than we should.
A mattress that is not providing the support and pressure relief you need can result in considerable discomfort throughout the night, and chronic back pain during the day. Your mattress should be giving you correct support and postural alignment, if not, it might be time for a new one.
We recommend you buy the highest quality and largest mattress that is feasible for your budget and living space. Your mattress should contour to your body while maintaining the natural curve of your spine. Your pillow should be firm enough to support your head and neck in its natural position.
The best of your ability!
Even if we might not be able control the source of some stimulants, it’s important to find ways to minimise their effects in order to have as few interruptions to sleep as possible.
Which stimulant affects you the most? Comment below.
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