This month, we're diving into the world of sleep, specifically how our surroundings impact our ability to catch those precious Zzz's. We'll also explore healthy home habits that can significantly improve your sleep quality.
Sleep: The Essential Ingredient
Did you know we spend roughly a third of our lives asleep? Sleep isn't a luxury; it's essential for our physical and mental health, as crucial as eating, drinking, and breathing. Just ask anyone who's pulled an all-nighter – the impact on mood, focus, and overall well-being is undeniable.
According to a 2018 UK survey, nearly 60% of people report sleep disturbances due to stress. Furthermore, around 40% don't get enough sleep, and a staggering 20% experience poor sleep most nights.
There are numerous reasons why sleep eludes us: busy schedules, worries, caring for young ones, late-night phone use, shift work, noisy environments, and yes, even clutter!
De-Clutter for Better Sleep
A messy bedroom can be a breeding ground for anxiety and make it difficult to unwind. Robert Pagano, co-founder of Sleepline, emphasises the importance of a clutter-free sleep sanctuary. "A cluttered bedroom can be distracting and make it difficult to relax and fall asleep," he says. "It can also be a source of stress, which can interfere with sleep."
So, why exactly does mess disrupt our sleep patterns? Our brains are wired to recognise patterns and make associations between our environment and behaviour. A calm, comfortable, and quiet bedroom signals relaxation to your brain, making it easier to drift off. Conversely, a messy room overstimulates the brain, associating the space with stress and hindering sleep.
Tips for a Sleep-Inducing Sanctuary
Declutter and Showcase Sleep-Enhancing Items: Go beyond just tidying up. Showcase items that promote better sleep, like lamps for soft lighting, calming artwork, relaxing scents diffusers, white noise machines, a good book, and high-quality bedding.
Deep Clean Regularly: Ensure your sleep haven remains clutter-free and clean throughout the week. Deep clean at least once a week to remove dust mites, allergens, and other irritants that can disrupt sleep.
Air Quality Matters
Poor indoor air quality can significantly impact sleep. Studies link it to sleep efficiency (time spent asleep in bed), difficulty falling and staying asleep, breathing disturbances during sleep, and daytime drowsiness.
Bedroom Blues: The Downside of a Closed Door
One reason for poor air quality in bedrooms is limited ventilation. Bedrooms are often the most poorly ventilated rooms in a house, primarily due to closed doors for privacy. The larger the room and the better the ventilation, the better the air quality.
Moisture Matters
Drying clothes in your bedroom or having dampness issues can lead to excess moisture in the air, disrupting sleep. High humidity levels can make you feel uncomfortably sticky and promote mould and dust mite growth, further impacting sleep quality.
The Goldilocks Zone of Humidity
On the flip side, excessively dry air can also disrupt sleep. Ideally, aim for around 50% humidity in your bedroom. Dry air can cause an itchy throat and disrupt sleep.
Other Sleep Disruptors
Temperature: Warmer climates can make it harder to fall and stay asleep, especially during summer. Conversely, cooler temperatures tend to promote better sleep.
Altitude: Living at high altitudes can disrupt sleep due to decreased oxygen levels.
Noise Pollution: Traffic noise and living in urban areas can significantly disrupt sleep.
Light Pollution: Artificial light from streetlights, cars, and buildings can disrupt your natural sleep-wake cycle, making it harder to fall asleep and stay asleep.
Blue Light Blues: Exposure to blue light from electronic devices like smartphones, tablets, and TVs in the evening can suppress melatonin production, the hormone that regulates sleep.
Combating Blue Light
The circadian rhythms that guide your sleep-wake cycle are heavily influenced by natural light and darkness. During the day, your eyes perceive sunlight and signal the brain to produce cortisol, a hormone that helps you stay alert and energised. At night when darkness falls, your brain then produces another hormone, melatonin, to induce feelings of sleepiness and relaxation.
Exposure to artificial light in the evening can delay circadian rhythms and prolong sleep onset, or the time it takes you to fall asleep. Light intensity is measured in units known as lux. Studies have found that exposure to light sources with a lux of 10 or higher later in the day can lead to more nocturnal awakenings and less slow-wave sleep, a portion of your sleep cycle that is vital to cell repair and bodily restoration. Smartphones, televisions, and other devices with screens also produce artificial blue light that can be detrimental to sleep, even if you use dimmer “nighttime” screen settings.
Keep your bedroom light levels as low as possible if you like to read in bed before sleep. Dimmer lights will help you fall asleep more easily. Another good rule-of-thumb is to avoid using screen devices – including televisions – in your bedroom.
Minimise screen time before bed. Ideally, shut down electronic devices three hours before bedtime. If you must use screens in the evening, consider blue light filter apps or glasses.
Mattresses and Bedding: A Personal Choice
Mattresses and bedding are a whole topic on their own, but here are some quick pointers:
Choose a mattress that suits your sleep style, whether it's the body-conforming comfort of memory foam or the springy support of a coil mattress.
Consider replacing an older mattress if you experience back pain or sleep disturbances.
Select pillows and sheets based on personal preference, considering factors like firmness, thickness, and temperature regulation.
Harnessing the Power of Scent
Certain scents, like lavender and chamomile, are known for their calming properties. Incorporate these scents into your sleep environment using essential oil diffusers, candles, or room sprays. Studies suggest lavender essential oil can improve sleep quality and promote feelings of rejuvenation upon waking. Other calming scents include peppermint and heliotrope. Interestingly, your partner's unique scent may also ease you into sleep.
Sweet Dreams: Take-Away Tips
Declutter and Clear Floor Space: Put away clothes, shoes, and other daytime clutter. Clear surfaces and minimise dust for better breathing.
Darkness is Your Friend: Invest in blackout curtains or blinds to block out streetlights.
Silence is Golden: Aim for a quiet sleeping environment. Consider an eye mask and earplugs for additional noise reduction.
Power Down for Sleep: Remove electronics from the bedroom. Blue light disrupts sleep, and notifications can be tempting distractions.
Soothing Surroundings: If decluttering doesn't improve sleep, consider your decor. Opt for calming pastel colors like lavender, pink, or blue. Peaceful landscapes can also create a serene atmosphere. Introduce relaxing scents like lavender or chamomile.
Conclusion: A Clean and Organised Sleep Sanctuary
Creating a clean, organised, and clutter-free sleep environment can significantly improve your sleep quality. By reducing stress, improving air quality, and minimising distractions, you can set the stage for a restful and rejuvenating night's sleep.
Here's to a good night's sleep for everyone!
Thanks so much for reading,
Jess x