All articles tagged with #bedroom environment
The article offers 11 practical tips to fall asleep faster and stay asleep, including establishing a pre-bed ritual, controlling sensory stimuli, maintaining a consistent sleep schedule, optimizing bedroom environment, and managing mental clutter, emphasizing that falling asleep quickly is a common challenge and can be improved with mindful habits.
A sleep expert shares a five-step plan to improve sleep quality, emphasizing the importance of making the bed a tech-free zone, maintaining a consistent sleep schedule, avoiding caffeine and alcohol before bed, practicing a calming wind-down routine, and ensuring 7-9 hours of sleep per night to combat insomnia and improve overall health.
Sleep hygiene refers to creating and following healthy sleep habits and routines, as well as maintaining a conducive sleep environment. To improve sleep hygiene, establish a consistent sleep schedule, make your bedroom conducive to sleep by investing in a supportive mattress, pillow, and maintaining an optimal temperature, create a relaxing bedtime routine, avoid using electronic devices before bed, eat and drink sensibly throughout the day, and incorporate exercise into your daily routine.
A study conducted by researchers at Hebrew SeniorLife found that older adults experience the most efficient and restful sleep when the nighttime ambient temperature in their bedrooms ranges from 68 to 77 degrees Fahrenheit. The study, which monitored sleep duration, efficiency, and restlessness using wearable sleep monitors and environmental sensors, revealed a 5% to 10% decrease in sleep efficiency as the temperature increased from 77 to 86 degrees Fahrenheit. The findings highlight the importance of optimizing home thermal environments and personalizing temperature adjustments based on individual needs and preferences to enhance sleep quality in older adults.