The statistics for sleep deprivation are more concerning than most people realize. At least one in three Americans doesn't get enough sleep each day, according to the CDC.
The key to better sleep starts with dieting, exercising, and changing one's routines. Yet none of that makes a whole lot of difference if the area where you sleep is in disarray. What is the optimal sleep environment design to maximize your time in bed?
Today, we discuss what it means to have a sleep-enhancing bedroom in Cudahy, WI. We'll look at bedroom design tips, and how they scientifically make the most of your Zs.
First and foremost, you need to tackle the lighting situation to get better sleep. The path to a good night's rest requires keeping the room as dark as reasonably possible. Too much light, and you may find yourself feeling less rested, and struggling to stay asleep.
During a long day of having fun with outdoor and indoor activities in your community, you are exposed to a great deal of blue light. Blue light is emitted both from the sun and from artificial indoor lights. Thanks to evolution, your body uses this light as a signal to stay awake, alert, and focused.
Unfortunately, according to Harvard Health, there's a dark side to this exposure. Too much at the wrong times (especially before bedtime) may mess up your body's circadian rhythms. So, it's in your best interest to reduce blue light -- and light in general -- before bed.
First, change up your bedroom decor for relaxation. Consider installing blackout curtains to completely seal off the windows. If your lodgings get direct sunlight, you may wish to install window tint or change up your bedroom layout for sleep.
If possible, swap the bulbs for some that are blue-light-free. That way, they won't disrupt your sleep if you use them as a reading lamp before bed. You might even grab some smart bulbs that can lower the brightness automatically.
Perhaps instead of using a normal light to get around at night, use a nightlight. A small, dim, motion-activated bulb keeps you from tripping on the way to the bathroom. Importantly, it won't wake you up with its brightness.
Also, consider the positioning and overall appearance of your lights. Here are a few ideas:
Finally, try wearing a sleeping mask at bedtime. Doing so blocks out whatever last dregs of light managed to slip through your anti-blue-light fortifications.
Even with the best, most comfortable amenities, you may struggle to get comfy when sleeping. Perhaps the mattress feels a bit too stiff, or your joints ache in a particular sleeping position. Maybe something about the pillows isn't quite right.
The way humans sleep has changed over the years. In modern times, we focus on getting a full eight hours. Hundreds of years ago in the medieval period, people prioritized communal sleep.
One thing that hasn't changed is the importance of sleep posture. Since you are effectively unconscious for many hours, putting yourself in the right orientation will determine the quality of your sleep. Humans didn't sleep with soft mattresses until very recently, and even now we have to make some changes to get the right posture.
First, we recommend getting more pillows than you probably have. Have at least two for your head, plus one or two more body pillows. Body pillows can be placed between your legs and your arms, or under your hip.
When sleeping, try to keep your spine in its natural curved orientation. Use body pillows to prevent your joints from pressing together, like your knees. Finally, you might install a mattress topper to make an otherwise stiff mattress a little softer.
Of course, pillows are only half of the equation. Blankets matter too. With your blankets, consider the following:
Make sure your blankets are breathable, too, to allow for airflow. Having too many blankets can cause you to overheat and make sleep difficult.
All of your senses can impact the sleep you get. A bad smell might give you a headache when you're awake, so it only makes sense that a good smell has the opposite effect -- especially for sleep. The quality of the air in the room also has an effect.
Certain smells can produce a relaxing effect that helps your body and mind unwind. Having scented candles with a smell you enjoy makes you feel safe, comfortable, and thus more able to relax.
Air quality is also a big deal, something most people don't pay enough attention to. Stale air that's low in oxygen (especially air that is choked with dust and pollens) can reduce cognitive function and likewise reduce sleep quality.
There's a lot you can do to control the smell of the room and the air quality. Try the following:
They're all small things, but they add up quickly. Doing even a couple of the items on this list is bound to improve your sleep, even if only a little.
Better sleep is the key to a better life, and it starts with how you design your bedroom. Make sure you have full control of the lighting and plenty of body pillows. Ventilate the room and maybe get a candle or two to control the scent.
Ramsey Woods in Cudahy, WI, is a friendly community where seniors can thrive. We have private, comfy rooms perfect for getting some shuteye and a jam-packed activity calendar during the day to keep our residents busy. Reach out to us today to schedule a tour of our community.