“Sleep is that golden chain that ties health and our bodies together.”
(Thomas Dekker)
Are you sleeping enough? And is the sleep you’re getting of the optimum quality?
Sleep problems — including insomnia, obstructive sleep apnea, restless legs syndrome and sleep deprivation in general — affect up to 45 percent of the world’s population, according to the World Association of Sleep Medicine.[1]
Daylight Saving began last week. That makes it even harder to get the sleep you need. Happy Living Expert Dr. Sult tells us: “Sleep is essential for your health. Instead of treating it as a nice-to-have, treat sleep as a priority for your wellbeing.[2] It’s important because chronic lack of sleep is linked to a variety of negative outcomes including accidents, bad skin, diabetes, heart disease, depression, obesity… and it can even kill your sex drive.[3] According to the Centers for Disease Control, “Insufficient sleep is a public health epidemic”, affecting virtually every aspect of what it takes to lead a happy, healthy, and productive life.[4]
Today’s guest post from Ethan Wright is about changes you can make to your bedroom to make restful sleep a priority in your life. Ethan is a health enthusiast who believes every great day begins with a good night’s sleep. He is currently a researcher and writer for Bedding Stock, an online retailer of gel memory foam mattresses in the USA. When not wearing his writing hat for Bedding Stock, he loves traveling with his journal and writing about interesting places.
Ethan writes:
If falling or staying asleep is difficult for you, you may want to look long and hard at your bedroom. It plays a huge role in your health and wellbeing. Think about it – you spend roughly a third of your life sleeping there. That’s why the condition of your bedroom can significantly impact your waking life. Although many factors can also affect the way you sleep, such as stress, anxiety or certain medical conditions, you can quickly change the quality of your sleep by optimizing your bedroom.
Wake up feeling fresh and rejuvenated by making your room conducive for sleeping. Here are six simple and proven bedroom tweaks you can make right away.
- Light is your enemy. Just switching off the lights isn’t enough. You have to be sure that there are no external sources of light making their way inside your bedroom window. According to sleep experts, light can interfere with your body’s production of melatonin, a hormone that induces you to fall asleep naturally.
- Use thicker curtains. If you need to work at night or on a late shift and have no choice but to sleep during the daytime, then blocking out sunlight is essential. Choose heavy curtains or blackout blinds, which prevent the daylight from disrupting your sleep.
- Silence is golden. Just like light, ambient noise is also your enemy. Loud sounds can wreak havoc on your sleep. You can use earplugs or any white noise devices to block out the other disruptive sounds. You may also listen to soothing music or nature sounds. Try downloading free mobile apps for this, and use them once you are settled down in bed.
- Keep it cool. Determine the ideal temperature of your room. If it is very hot or very cold, you’ll have a difficult time falling or staying asleep. Although the perfect bedroom temperature is down to individual preference, studies suggest that 65 degrees Fahrenheit is best for sleeping. Also, the National Institutes of Health asserts that a cool sleep environment can help you burn some extra calories in the process.
- Invest in an excellent mattress. Choosing a new mattress can be tough, but having the right mattress can make a world of difference to your quality of sleep. Using a gel memory foam mattress can make your bed cozier. While it’s no secret that mattresses are costly, if you do your research, you can find retailers offering affordable ones that are just as good as the popular brands.
- Clean your room regularly. If you’re highly sensitive to dirt and dust or suffer from allergies, then make sure you clean your room weekly. Over time, dust, dirt, and other allergens may gather in your carpet or sheets. If you have pets, the hair they shed is also a good breeding ground for dust mites, which can trigger sneezing or a runny nose.
Many people go to great lengths to get a good night’s sleep, but by following the six practical tips listed above, you can achieve this simply and easily. Good luck, and sweet dreams!
Your turn
We’d love to hear from you. What are the reasons behind your sleep problems? How do you intend to improve things? Leave a comment for Ethan here.
[1] Lack of sleep called ‘global epidemic’
[2] Treat Sleep as a Priority for Your Wellbeing
[3] 10 Things to Hate about Sleep Loss
[4] Insufficient Sleep is a Public Health Epidemic
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