SPACES
An empty room is a story about to happen,
and you are the author.
Create a great night's sleep!
James Smith
Sleep Coach
Your bedroom environment
should be a
top priority.
Noise
Noise can keep us from entering into light and deep sleep cycles and subconsciously wake us out of our sleep cycles. Make sure to eliminate all electronics such as TV, phones, and music. If your external environment (outside your bedroom) is not controllable make sure to use a noise-canceling headset or earplugs. Break the habit of watching TV and or looking at your computer before bed. Unfortunately, we often fall asleep and these electronics are still on causing us to break in and out of cycles like Deep Sleep and REM Sleep. This happens without our conscious knowledge but can be damaging to our sleep health and overall, wellbeing. The use of white noise devices can help break this pattern.
Temperature
In order to fall asleep, the human body needs to lower its core temperature. High room temperature will adversely affect this process slowing the sleep cycle and potentially causing an imbalance in the circadian rhythm affecting the remainder of the sleep cycles. By managing the room temperature to lower levels (69 -71 degrees at night) you will help your natural process of lowering the core body temperature and in order to enter light sleep and start the sleep cycle.
Light
Light interference will compete with your circadian rhythm and the timing of natural sleep. As described above make sure electronics such as TVs and computer screens are shut off before bed. Make sure the shades blackout the light from outside.
Air Quality
The bedroom is an enclosed area and the air we breathe is limited! Slightly open your window and use a quality air purifier. This will circulate the air and add fresh clean air to your bedroom during the night and help your breathing. Clean air also helps improve lung, heart, and brain function.
Mattress & Pillow
The mattress is more important than we think. In fact, we now have data that suggests that 60 -70 % of all people potentially sleep on a mattress that is wrong for their body type!
THE TRUTH ABOUT MATTRESS SHOPPING,
AND WHAT THEY DON'T WANT YOU TO KNOW...
It is all about support and REM sleep!! When we are in the REM sleep cycle our brain releases chemicals to effectively paralyze the body (so you don’t act out your dreams). This is important to understand because during REM sleep we also have zero muscle tone, therefore, you are at the mercy of the mattress and pillow.
If your mattress and pillow do not support your spine properly, you will subconsciously wake out of REM sleep and toss and turn (this is called REM interruption) in an attempt to find a position to enter REM sleep again.
However, because your body is slightly out of alignment, tossing and turning will continue and you will not experience the recovery and rest you desperately need. Moreover, REM and sleep deprivation are now directly linked to many major health issues such as dementia, cancer, and heart decease, just to mention a few.
​
Follow the link below to find a reputable dealer near you who uses approved mattress diagnostic tools to help make the right choice! We spend one-third of our life on our mattress, let’s make sure it’s right for you.
Adjustability
​
In recent years more focus has been placed on adjustable bases as an option from the traditional box spring and foundation. The option to raise the head and foot along with additional options can be a great way to help adjust us as we read or watch TV in the bedroom, however, the proper way to look at the benefits of an adjustable base is to adjust our sleeping position.
Conditions like snoring, acid reflex and lower or upper back pain improve with the ability to manipulate the mattress to relieve pressure and pain. I strongly suggest getting fitted for this equipment by a knowledgeable retailer or sleep coach.
​
Only consider power base units with a full range of motion and memory settings so your custom sleeping position will be a push of the button.
Bedding / Sheets / Protector
​
Bedding is often overlooked when we are considering how we sleep. Purchasing a protector is a wise choice to protect your investment. The type of protector is important: make sure the mattress support is not being affected by the protector. Use a non-quilted pad that has a four-way stretch quality. Mattress pads often create a trampoline effect that changes the support and pressure relief characteristics. You want to sleep “in the mattress” not “on the mattress”.
​
Sheets are important to sleep because they impact you directly during sleep and can pose several issues if you are not using the right products. Consider Tencel Bamboo blends when selecting sheets. These materials are proven to assist in managing temperature. Sheets need to fit today’s mattresses and be cut larger than standard to work with adjustable bases and allow the sleeper to sleep in the mattress and not on it.
The bedding used can cause temperature issues as well. I have found most often bedding such as down duvet’s or heavy covers creates extra insulation trapping heat. Less is more with bedding.
​