Creating Your Sleep Sanctuary
Creating a bedroom environment that is conducive for falling asleep and staying asleep is a key part of sleep quality. Studies have shown people sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort. Given that sleep quality and duration are directly related to other aspects of human health, a bedroom environment that promotes...
““Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity. More important than diet, exercise, or heredity”.”
Creating a conducive sleep environment.
Adequate, restful sleep is one of the most, if not the most important aspect of self-care for a healthy life. Dr. William C. Dement, the father of sleep medicine, explains, “Healthy Sleep has been empirically proven to be the single most important determinant in predicting longevity. More important than diet, exercise, or heredity”.
Sleep loss impairs task performance and post-physical activity recovery, cognitive performance, and mood heightens fatigue, decreases vigor, and impairs decision-making. Lack of sleep has also been associated as a major risk factor for many chronic diseases such as heart disease, weight gain, diabetes, anxiety, stroke, kidney disease, and cancer.
We each need seven and a half to eight hours of deep restful sleep each night. Creating a bedroom environment that is conducive for falling asleep and staying asleep is a key part of sleep quality. Cultivating a relaxing ambiance for sleep involves both visual design and practical setup, including lighting, sound, and smell.
Creating a bedroom environment that is conducive for FALLING ASLEEP and STAYING ASLEEP is a KEY PART of sleep quality.
Studies have shown people sleep better when their bedroom is optimized for light and noise levels, temperature, and comfort. Given that sleep quality and duration are directly related to other aspects of human health, a bedroom environment that promotes sleep can also improve how you feel while you're awake. The ideal sleep environment is cool, quiet, and dark. Even shift workers can maintain such an environment with enough effort. Avoid light from computers or televisions close to bedtime and a 30- to 60-minute "wind-down" period may also enhance sleep.
Let There be Dark
Light is the most important environmental factor affecting sleep. Our bodies follow circadian rhythms, which signal waking hours (when it’s light) and sleep time (when it’s dark). When ambient light is bright, melatonin levels are minimal, and you stay more alert. Darkness triggers the brain to slow down and promotes melatonin, a crucial hormone for sleep.
To enhance darkness, use dimmer switches in your bedroom or nightlights. If you need to get up in the middle of the night, avoid turning on any lights because your brain will think daytime has arrived. A nightlight in the bathroom is a great way to avoid having to turn on your main light.
What color light helps you sleep? Warm light is better for sleep because the eyes are less sensitive to the longer wavelengths in warm light. Light bulbs with a yellow or red hue and are best for bedside lamps. Blue light, on the other hand, is the worst for sleep, which is why reading on electronic devices and TV should be avoided while going through your pre-sleep routine. Limit televisions and other digital devices, which bring unwanted light to the bedroom. Charge your phone in another room and use blue light–blocking filters on devices to limit your exposure in the evening. If you usually use your phone to set an alarm, buying an alarm clock can be a great alternative.
You can use a sleep mask or consider blackout curtains to block out bright light. Remember, even a small sliver of light shining through can interfere with your sleep.
Mama Bear Had It Just Right
The temperature of your bedroom can make a significant difference to your sleep quality. A National Sleep Foundation poll found that cool room temperature was one of the most important factors in getting a good night’s sleep, with as many as four out of five respondents saying this was important to them. The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most health professionals recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
Skin temperature, rapid temperature change, and sweating during sleep can significantly reduce sleep quality. Hence, the thermal properties of bedding and sleepwear are important factors.
The ideal sleep environment varies with the individual. Obviously, it should be comfortable. Each person should determine his or her sleeping environment considering the temperature.
Tune Out
It is no surprise that a quieter bedroom is better for sleep than a louder one. Loud noise disturbances can cause severe sleep fragmentation and disruption, which in turn can have negative impacts on your physical and mental health. Research suggests that noise, even at low levels can cause you to shift to a lighter sleep stage or wake up intermittently.
You should strive to keep your bedroom as quiet as possible by blocking outside noises. The whir of a fan or a soothing white noise machine can effectively mask other sounds and help you fall asleep. Some people also enjoy listening to music when they go to bed. Ambient sounds or soothing music, which may also alleviate anxiety and ease discomfort. Noise-blocking curtains are also widely available. The use of earplugs has helped many blocks out sleep disruptive noises.
Keep It Cozy
Your bedroom can play a very significant role in healthy sleep. Make sure your bedroom is decluttered and a place of sanctuary in your house. Your bedding should also cocoon you in natural fibers that help to release heat and maintain a comfortable temperature. A pillow and pillowcase that incorporates ceramic reflective technology to help keep your head a couple of degrees cooler than the rest of your body is essential for a good night’s sleep. Our favorite mattress topper is Nikken’s Kenko Naturest® Fit. The Naturest combines advanced scientific technology and natural materials, in a design that does the work for you in promoting healthy and refreshing sleep. The Naturest features advanced sleep innovations — including a radical new design in magnetic technology, bio-ceramic reflective materials for temperature regulation, and renewable materials that are not only environmentally responsible but help you sleep soundly and wake to feel relaxed and energized.
We need sleep to be healthy, happy, and productive. Without it, we suffer consequences both physically and mentally. Sleep is the most important determinant to being healthy by choice, so, choose to get enough quality sleep. Sleep Matters.
Be Healthy by Choice.
The Nikken Kenko Naturest Fit, Nurture Your Nature
I am so very pleased to introduce you to the very latest Nikken sleep innovation and it is truly my favorite, the Nikken Kenko Naturest Fit.
How can I sleep better, healthier, non-toxic?
The average adult gets less than 7 hours of sleep each night. How much sleep do you get? To quote Dr. William C. Dement, considered to be the father of sleep medicine, “Healthy sleep has been empirically proven to be the most single important determinant on predicting longevity, more important than diet, exercise, and heredity.”
How do you feel after a good night's rest? How long has it been since you have had a good night's rest? If you have been around Nikken for a while you know that healthy, natural, sleep is something Nikken constantly innovates to bring you a great night's sleep.
I am so very pleased to introduce you to the very latest Nikken sleep innovation and it is truly my favorite, the Nikken Kenko Naturest Fit. I have waited to share this product with you because I wanted to experience it first. I have slept on the Kenko Fit for 7 days and it honestly feels like I am floating. The massage nodules are divine and I sleep through the night without getting up to go to the restroom.
“I’m sleeping better than ever with the new fit!”
- Sherri D.
Nikken Kenko Naturest Fit
What's new? The Kenko Naturest Fit is a mattress pad that fits easily over your mattress. This makes it affordable, portable, and you don't have to worry about firmness. You can watch an unboxing video here: https://youtu.be/n0dcXqJhpes
The Kenko Naturest Fit contains 800 gauss magnets, ceramic reflective fibers for temperature control, and tourmaline which when exposed to pressure, heat, or motion gives off electrons which can help create a calming effect. The materials used in construction are Rubberthane and natural latex (folks allergic to latex are normally allergic to synthetic latex.)
Here is what folks are saying:
“Our first set of guests slept on the bed with the Kenko Fit pad. They slept 👍great.
The first day they slept till 9 am! Kathy was shocked.
Mark only got up once to go to the potty...usually 3-4 times.”
-Pam B.
“Had my first night on my Kenko Fit ... OMG‼️ Do yourself a favor - get it ASAP.”
- Mike D.
I am sleeping very soundly and wake up with a lot less stiffness in my shoulders and upper back. It just feels soooo good!
-Sue G.
The Kenko Naturest Fit slips easily over your current mattress. Place the tag at the foot of your bed. The Kenko Naturest Fit is easy to clean. Use a damp sponge or cloth in circular motions with a solution of 5% soap and 95% water.
Just the Facts Ma’am
Download the datasheet for the Kenko Naturest Fit here. Kenko Naturest Fit Datasheet
Presenting the Kenko Naturest Fit
Kenko Naturest Fit unboxing video I filmed.
The Results Are In
After sleeping on the Kenko Naturest Fit for 10 days I still sleep really well. I don’t get up at night and I wake up more alert and ready for my day. This product has been such an overwhelming success the Kenko Naturest Fit twin and queen sizes are already on backorder but soon to be back in inventory. Before you invest in a new mattress I suggest you take a look at the Kenko Naturest Fit.
Be Healthy by Choice
About Heather N. Abbott:
Heather is the COO at “Self Care Awakening.” Heather is an IIN Certified Health Coach. "I create a sacred space for you to become your best self."
Use the Contact/Book an Appointment page to schedule a free consult.
Heather is a founding member of Ladies Leading Ladies a group dedicated to training and empowering current and future Wellness business leaders.
I am a Wellness Business Builder. I work with a team of consultants. I nurture client relationships. I love building new relationships. Let’s connect. I enjoy working from home and gaming with my family.
Let's Socialize: @LadySelfCare