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| Photo: Sleep by flickr/rabble |
In fact, research suggests that sleep is necessary for optimal health and well-being. Sleep does more for you than just help you to feel rested the next day. Lack of sleep not only increases the risk of health problems – including obesity, diabetes, cardiovascular disease, and hypertension – it can also lead to impaired judgment, risky decision making, and even decrease your attractiveness. Aiming for 7-8 hours of sleep each night is ideal to optimize your health and longevity[1].
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| Photo: Sleep by flickr/peasap |
Bedroom Checklist
☐ KNOW YOUR SNORE SCORE
How to do it: Determine your snore score by taking the short assessment at American Sleep Apnea Association - Test Yourself. If you answer “yes” to any of the questions, discuss your symptoms with a medical provider.
Why do it? The Snore Score was developed by the American Sleep Apnea Association to help individuals assess their risk of sleep apnea, which is a medical condition that can impair sleep and cause health problems. It is important to identify whether sleep problems are due to a medical condition so it can be treated early and appropriately.
How to do it: Determine your snore score by taking the short assessment at American Sleep Apnea Association - Test Yourself. If you answer “yes” to any of the questions, discuss your symptoms with a medical provider.
Why do it? The Snore Score was developed by the American Sleep Apnea Association to help individuals assess their risk of sleep apnea, which is a medical condition that can impair sleep and cause health problems. It is important to identify whether sleep problems are due to a medical condition so it can be treated early and appropriately.
How to do it: Mattresses should be replaced every 8-10 years. Make sure that your mattress is not sagging and is supporting you comfortably during sleep. When choosing a mattress, spend at least 10 minutes testing it out before buying. Choose pillows that support your head and neck and are comfortable to you.
Why do it? Having a comfortable mattress and comfortable pillows are important to getting a good night sleep[2]. Getting a good night sleep improves productivity, physical and emotional health, and longevity[3].
☐ DIM THE LIGHTS AN HOUR BEFORE BED
How to do it: Dim the lights in your home an hour before you go to sleep.
Why do it? Practicing good sleep hygiene is the first step to getting the optimal 7-8 hours of sleep each night. Dimming the lights before bedtime prepares your body for sleep, allowing you to fall asleep faster and stay asleep longer.
☐ REMOVE OR TURN THE DIGITAL ALARM CLOCK SO IT IS FACING AWAY FROM THE BEDSIDE
How to do it: Remove digital alarm clocks from your bedroom or turn your clock away from your bedside so the time is not visible to you. DO NOT wear a watch during bed time.
Why do it? The LED light from digital alarm clocks can disrupt sleep. In addition, hiding your clock from your line of sight will help you avoid clock watching during the night.
☐ USE THE BEDROOM ONLY FOR SLEEP AND SEX
How to do it: Avoid doing work, watching TV, using the computer, or doing anything else that might agitate you in your bedroom.
Why do it? Your bedroom environment should be a comfortable and relaxing place that promotes sleep. Avoiding activities that may lead to stress is one way to ensure the bedroom is a place associated with calm and sleep. In addition, artificial light from screens including digital clocks and cell-phones can disrupt sleep[3].
☐ PUT A LAVENDER PLANT NEXT TO THE BED
How to do it: Purchase a lavender plant from your local florist, or sprinkle a little lavender essential oils on your sheets.
Why do it? The smell of lavender is calming, soothing, and helps induce sleep[6].
☐ HANG LIGHT-BLOCKING WINDOW SHADES IN THE BEDROOM
How to do it: Hang dark shades and heavy drapery or curtain that can block out all outside light when drawn.
Why do it? Light can be disruptive to sleep, even light from a clock or a computer[4]. Make your room as dark as possible for the best sleep.
☐ SET THE TEMPERATURE OF YOUR BEDROOM TO 18°C / 65°F
How to do it: Set your thermostat to 18°C / 65°F at bedtime. If you have a programmable thermostat, program it to automatically adjust to 18°C / 65°F during sleeping hours.
Why do it? Temperatures below 12°C / 54°F or above 24°C / 75°F can actually wake you up at night. The ideal temperature for sleep is around 18°C /65°F. If it feels a little colder than you’d like, grab a couple of extra blankets.
☐ INSTALL DOUBLE-PANED WINDOWS IN THE BEDROOM
How to do it: Install double paned windows in your bedroom.
Why do it? Double-paned windows help block out noise, which can be disruptive to sleep[7]. Another way to block out unwanted sounds is to use earplugs or 'white noise' such as a fan, air cleaner, or sound conditioner.
Source:
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- Mortality Associated With Sleep; Duration and Insomnia. Arch Gen Psychiatry; 59:131-136. Kripke D, Garfinkel L, Wingard D, Klauber M and M Marler. (2002).
- Association of sleep duration with mortality from cardiovascular disease and other causes for Japanese men and women: the JACC study. Sleep. 2009 Mar;32(3):295-301. Ikehara S, Iso H, Date C, Kikuchi S, Watanabe Y, Wada Y, Inaba Y, Tamakoshi A; JACC Study Group.
- America National Sleep Foundation’s 2012 Bedroom Poll http://www.sleepfoundation.org/sites/default/files/bedroom2012.pdf (Accessed 2012/08/01).
- Institute of Medicine Report. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Released: March 21, 2006. http://www.iom.edu/Reports/2006/Sleep-Disorders-and-Sleep-Deprivation-An-Unmet-Public-Health-Problem.aspx (Accessed 2012/08/01).
- Lockley SW; Evans EE; Scheer FAJL et al. Short-wavelength sensitivity for the direct effects of light on alertness, vigilance, and the waking electroencephalogram in humans. SLEEP 2006;29(2): 161-168.
- Goel N, Kim H and R Lao. (2005). An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiology International; 22 (5): 889-904.
- Ulrich R, Quan X, Zimring C, Joseph A, and R Choudhary. (2004). The Role of the Physical Environment in the Hospital of the 21st Century: A Once-in-a-Lifetime Opportunity. Report to The Center for Health Design for the Designing the 21st Century Hospital Project. http://www.rwjf.org/files/publications/other/RoleofthePhysicalEnvironment.pdf (Accessed 2012/08/01)
Resources:
- American Sleep Apnea Association - Test Yourself,(Accessed 2012/08/01)
