Let’s improve your sleep (and overall health) in less than 5 minutes – backed by science!
A recent study reviewed how our physical sleep environment — light, temperature, sound, bedding, and even bedroom design — impacts sleep quality and overall health outcomes.
The quantity and quality of your sleep has a big impact on your energy, performance, and long term health.
Key highlights from the study to improve your sleep:
Noise
– More night traffic noise = more awakenings. You don’t “get used to it.”
– Keep night noise low. Earplugs help; “sound machines” are mixed—use a low volume if you must.
Light
– Any evening & in-bed light sources should be dim, warm (red-display clock, not blue), and indirect.
– Blackout curtains or a mask can help.
– Too much light in the room bumped sympathetic tone, raised heart rate, and worsened next-morning insulin sensitivity.
Screens
– They’re a problem because of bedtime procrastination
– Turn autoplay off, phone off or airplane mode 30 min pre-bedtime – resulted in improved sleep, memory, and mood.
– Stick to your bedtime!
Temperature
– Keep it nice and cool 60-67 degrees F.
– If you’re in hot conditions… side-sleep, minimal cotton layers or naked, light and breathable cover, use a fan, and consider a high-heat-capacity mattress/pillow to disperse heat.
Ergonomics
– If you snore, avoid sleeping on your back and side-sleep and/or elevate the torso.
– Acid reflux? Sleep on your left side with the head elevated.
Extras That Actually Work
– Lavender can reduce anxiety and aid sleep.
– Air purifiers added ~12 minutes of sleep per night in healthy adults.
– Sharing the bed with dogs, on average, worsens sleep.
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Ask yourself – “when I wake up in the morning do I feel refreshed and energized”?
If the answer wasn’t YES – set a bed time, stick to it, and pick a couple bullet points above to improve on!
