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Deepali Verma

Trainer | 8 Yrs. of experience

Shailja Chettri

Trainer | 3 Yrs. of experience

Shweta Rao

Trainer | 8 Yrs. of experience

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Sleep Health

Are you tired of feeling tired? Sleep is essential for good health, yet many of us struggle to get the recommended amount each night. But what if the solution to a better night's sleep was right in front of us? In fact, it might be as simple as optimizing our bedroom environment. From lighting and temperature to noise and décor, the way we design and use our bedrooms can have a significant impact on our sleep quality. So let’s dive into the ‘Whats’ and ‘Hows’ of your bedroom environment so that you sleep better! How does bedroom optimization work?  Before we rush towards what you can do, let us try to understand why you should do it. I am sure you’ve heard people go on about how they can’t tolerate light, how they need some light, how they can only sleep in pin-drop silence, or how they need some sort of white noise to cool them out. All of these are factors that impact the quality of sleep you get. Let us try to decipher how each of them impacts our sleep: Temperature and Sleep: Temperature deeply impacts how well you sleep through the night. Extremely hot or cold temperatures can put you to sleep quickly, but they may not allow you to sink into a deeper sleep. An irregular or uncomfortable temperature may make you wake up in between your sleep. On the other hand, keeping it optimum can help you with feeling refreshed and energised, every time you get up. Noise: We have all been jolted awake by a sudden noise. Noise as an element can disrupt regular sleep patterns, however, its tolerance varies from person to person. Some people have no trouble sleeping in a room full of snoring sounds, and others, can’t even tolerate the faint sound of television coming from another room. Research, however, indicates that high noise has often been associated with poor sleep. Light or Dark? : When the sun rises, your body typically feels more alert and awake, while as the sun sets, you tend to feel more drowsy. This is not a coincidence but rather the result of your circadian rhythms, which control your sleep-wake cycle and are synchronized with changes in light levels. However, in contemporary life, exposure to light frequently continues after the sun sets. Thanks to indoor and outdoor illumination, you can be surrounded by light well into or after your normal bedtime. An hour after getting up, two hours prior to sleep, and all through the night, your body is most vulnerable to bright light. As a consequence, late-night exposure to artificial light may make it more difficult to fall into slumber. Colour: Numerous studies have shown that the color scheme of a room can significantly impact the quality of sleep you get. Cool and calming colors such as gray can promote restful sleep, while warmer colors may increase feelings of restlessness. While it may not be feasible to dictate the color of someone's existing bedroom, those who are renovating or redecorating can benefit from choosing a color palette that leads to a better night's sleep. Clutter: Your bedroom should be calm and clutter-free to promote peaceful sleep. Disorganization can lead to anxiety and a sense of suffocation, negatively impacting your ability to sleep. Create your perfect sleeping environment!  After reading the previous section, you likely have a good understanding of the necessary bedroom changes. But if you’re still confused or want to learn more, here are some quick tips that can assist you or your loved ones in creating the most sleep-conducive environment possible! Keep the temperature at an optimum level. The suggested temperature is 60-72 fahrenheit degrees. Consider using blackout curtains. They block out all kinds of light to ensure a completely dark room. Try earplugs and eyemasks to isolate yourself from light and auditory stimuli. No TV in the Bedroom! TV can keep your mind engaged for long, besides the light rays it emits can also disturb your sleep quality. Electronics are a strict no-no! Use the mattress that is the most comfortable for you. This extends to bedsheets, covers, and pillows. Whatever bedding makes you feel the most comfortable should be chosen. Try a white noise machine. The noise it generates is calming and is proven to improve your sleep quality by putting your mind at ease and isolating you from all the background disruptions. These are just some tips that may work for you. You need to try different combinations of habits and practices and figure out what works best for you and your surroundings. Practicing some of the above-mentioned tips can make a huge difference in your energy levels. Sleep is crucial and good sleep is nothing less than a blessing.

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Creating the Ultimate Sleep Sanctuary: Tips for a Restful Night’s Sleep

Creating the Ultimate Sleep Sanctuary: Tips for a Restful Night’s Sleep

Are you tired of feeling tired? Sleep is essential for good health, yet many of us struggle to get the recommended amount each night. But what if the solution to a better night's sleep was right in front of us? In fact, it might be as simple as optimizing our bedroom environment. From lighting and temperature to noise and décor, the way we design and use our bedrooms can have a significant impact on our sleep quality. So let’s dive…

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4 minutes

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19 Aug 2023

Featured

Tossing and Turning: The Impact of Sleep Disorders

Tossing and Turning: The Impact of Sleep Disorders

Do you have permanent eye bags under your eyes, after you joined med school? Can you not sleep however much you try? Constant exhaustion? Randomly sleeping in the middle of the day? If these situations have been constant and have been causing a major hindrance in your life, you might be looking at something bigger than “routine problems”. Sleep disorders are illnesses that impair a person's ability to operate normally when they are awake by affecting the quantity, timing, or…

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06 Aug 2023

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The 24-Hour Orchestra: The Fascinating Science of Circadian Rhythms

The 24-Hour Orchestra: The Fascinating Science of Circadian Rhythms

The body's internal clock is made up of 24-hour periods called circadian rhythms that work in the background to carry out vital processes and functions. The sleep-wake pattern is one of the most significant and well-known circadian cycles. Circadian rhythms, which are synced with a master schedule in the brain, are used by various bodily systems. A circadian cycle can encourage regular and restorative slumber when correctly positioned. However, when this circadian cycle is disrupted, it can lead to severe…

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06 Aug 2023

Editor’s pick

Sleep Like a Pro: The Secrets of Successful Sleep Hygiene

Sleep Like a Pro: The Secrets of Successful Sleep Hygiene

Sleep is an essential aspect of our daily routine, and getting a good night's rest is vital for our physical and mental well-being. However, with the increasing demands of our busy lives, it's becoming increasingly challenging to prioritize sleep. We tend to prioritize work, socializing, and other activities over rest, leading to insufficient sleep and its consequences. This is where the concept of sleep hygiene comes in. Sleep hygiene refers to the practices and habits that promote healthy and restful…

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22 Jul 2023

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The science behind Sleep

The science behind Sleep

We spend nearly a quarter of our lifespan asleep, making it an essential aspect of our lives. We ought to know more about it, isn’t it? Sleep research has made significant progress over the years, as it was previously believed to be a passive brain process. However, the brain is now recognized to play an active and critical role during sleep. Let’s dive into the mechanisms of sleep and understand it better! Why do we sleep?  Let’s begin with the…

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Migraines and Sleep: How to Optimize Your Sleep Habits for Fewer Attacks

Migraines and Sleep: How to Optimize Your Sleep Habits for Fewer Attacks

Migraines are a neurological condition that affects millions of people worldwide. They cause throbbing pain, sensitivity to light and sound, nausea, and even vomiting. While many factors can trigger migraines, lack of quality sleep is a common trigger for many sufferers. When you don’t sleep well, everything irritates you. That irritation added to the troubles of migraine, we empathize with you. In this blog, we will explore how sleep habits can affect migraines and provide tips on how to optimize…

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Caught in the Glare: The Link Between Mobile Screens and Sleep Quality

Caught in the Glare: The Link Between Mobile Screens and Sleep Quality

Did you know, multiple research studies show that using mobile screens for over 8 hours a day and within 30 minutes of sleep can reduce sleep quality. It turns out, your parents were right - putting down your phone before sleeping is important. Even having your phone near your pillow is linked to poor sleep, emphasizing the harmful impact of screens. While we aren’t here to discourage screen usage completely, our goal is to inform you on how screen exposure…

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Sleeping Better & Why it’s Important

Sleeping Better & Why it’s Important

Getting a full night’s sleep is incredibly important for our mental and physical health. However, an increasing number of people face severe difficulties falling and staying asleep through the night. Multiple scientific studies have emphasized the importance of getting enough sleep, and how a lack of it can result in various short and long-term health complications. Sleep plays a pivotal role in our overall well-being, and impacts our cardiovascular health, our dietary patterns, and just about everything else from neural…

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Unlock Your Zzz: How to Find the Best Sleep Position during Pregnancy

Unlock Your Zzz: How to Find the Best Sleep Position during Pregnancy

Pregnancy is a time of great change—not just for your body, but for your sleep habits, too. You may find that you can’t get as much shut-eye as you did before you became pregnant, and adjusting to a new sleep schedule can be tricky. Luckily, there are some sleep positions that are more comfortable during pregnancy. We’ll walk you through them below. Keep in mind that what works for one woman might not work for another, so experiment until you…

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7 minutes

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Prenatal Sleep Exercises

Prenatal Sleep Exercises

Pregnancy can be a wonderful and exciting time, but it can also bring about its fair share of challenges. Getting enough sleep is essential for everyone, but it is especially important for pregnant women. Getting a healthy amount of sleep promotes healthy fetal development as the body releases growth hormones during sleep, which facilitate the baby's growth and development. Inadequate sleep during pregnancy has been linked to low birth weight, premature birth, and other complications. A healthy sleep routine reduces…

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10 Apr 2023

Eat your way to a better night’s sleep

Eat your way to a better night’s sleep

They say, “You are what you eat” and it’s true, your dietary habits do significantly impact your body and sleep patterns. Whether you are a coffeeholic or have a sweet tooth, your eating patterns impact how you sleep. In this article, we explore how food choices affect sleep, including the best foods for better sleep and the science behind their effects. Discover how to enhance your sleep quality through nutrition, whether you struggle to fall or stay asleep. Foods that…

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What you eat and how you sleep: Drawing connections between nutrition and sleep

What you eat and how you sleep: Drawing connections between nutrition and sleep

The importance of sleep and nutrition in maintaining stable health is not an unknown fact. However, what does get overlooked, is the complex relationship between the two. Did you know, there are certain foods that can improve or deteriorate your sleep quality? It is not just about what you eat, but also how you eat, that matters. On the other hand, research has shown, sleep has a direct impact on body weight and other physical indicators of health for a…

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3 minutes

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10 Apr 2023

How Sleep varies for different age groups

How Sleep varies for different age groups

Sleep is a constant need throughout our lifespan, but the pattern and requirements change as we grow older. As our bodies undergo various developmental changes throughout our lifetime, our sleep patterns also get affected. Understanding how these patterns change as we age can help us identify the missing elements necessary for achieving optimal sleep quality. So, let’s go through each element related to sleep and see what changes it goes through, as a person grows older. The Amount of Sleep …

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10 Apr 2023

Conceptualizing sleep as a health phenomenon

Conceptualizing sleep as a health phenomenon

Sleep and health are directly proportional. There are several pieces of research available to justify the impact of sleep on overall health yet the discussion of sleep remains limited to its disorders. Sleep as a health concept is very rare, and even if it is there, the scope is not as broad as should be. It is high time we change this pattern! Understanding Sleep Health and the Lack of definition As mentioned above, the study of sleep has limited…

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10 Apr 2023

The sleep solution: Treatment for poor sleep health

The sleep solution: Treatment for poor sleep health

Did you know sleep deficiency is linked to many chronic diseases? It makes you more vulnerable to chronic conditions, severely impacting your physical and mental well-being. A persistent pattern of poor sleep health behaviors can cause sleep-related disorders, like insomnia. Thus, learning how to treat such situations through medication, therapy, and lifestyle changes becomes very important. Identify your situation If you are struggling with sleep, the first step would be to identify what stage you are at. This will help…

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10 Apr 2023

Tips to Deal with Acid Reflux at Night

Tips to Deal with Acid Reflux at Night

Can you relate to the feeling of acid rising in your throat when you lie down and try to sleep? If you are suffering from acid reflux, then you must be all too familiar with this feeling. Acid reflux sufferers know from experience that bedtime can bring on a whole new set of symptoms. The good news is that there are steps you may do to lessen acid reflux episodes and their severity, as well as to lessen the difficulties…

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Sleep and Gut Health: The Importance of a Good Night’s Rest

Sleep and Gut Health: The Importance of a Good Night’s Rest

It's no secret that a good night's sleep is essential for our overall health and well-being, but did you know that it's especially important for our gut health too? Yes, you read that right! A good night's sleep is a key component of a healthy gut. In this blog, we'll dive into the science behind why sleep is so important for our digestive systems and how a lack of sleep can negatively impact our gut health. So, let's get started!…

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