Create more well-being with better sleep
Sleep is vital for our physical and emotional well-being. Physically, the body goes through a restorative process that affects the digestive system, the immune system and the cardiovascular system. It has actually been proven that a lack of sleep increases the level of “hunger hormone”, making us eat more than we should and thus increasing the risk for all sorts of diseases. Lack of sleep might increase the risk of getting heart disease and even Alzheimer’s disease.
Sleep is good for your brain
Getting the right amount of sleep is crucial when it comes to emotional and cognitive functions. The hours that we sleep allow the brain to catch up and prepare itself for the day ahead. The positive effects of good sleep also affect our ability to focus and concentrate, remember things, solve problems and motivate ourselves.
4 Sleep Stages
Sleep consists of four sleep stages that always occur in the same order. Each complete sleep cycle lasts between 60 and 90 minutes.
Stage 1 – Light sleep
This is the stage between being awake and falling asleep. As this happens our heartbeat and our breathing slow down and our muscles relax.
Stage 2 – Preparation for deep sleep
Our heartbeat and our breathing slow down even more – and our brain activity is also slower.
Stage 3 – Deep sleep
Our body is completely relaxed and our brain is running on idle. The repair and restoration processes in our body are taking place.
Stage 4 – Dreaming (REM-stage)
Our eyes are now moving rapidly from side to side and our muscles are paralysed.
The 6 sleep essentials
There are six factors that play a significant role in your sleep quality, which in turn affects your energy, health, and happiness the following day.
1 – Comfort
Comfort is the most important one among 6 sleep essentials. A comfortable mattress, a pillow that fits your sleeping position and the right duvet is vital for good sleep. Whether you should have a firm or a soft bed comes down to your sleeping position. Choosing a pillow is also very personal. Your pillow should fit your taste but also your sleeping position and go well with your mattress.
2 – Temperature
Temperature is the next essential to consider. A good guideline is to keep the temperature anywhere you feel comfortable between 18 and 25°C. The right mattress or duvet will help creating the right individual temperature.
3 – Light
The second essential is light. Ideally, the bedroom should be as dark as possible, which sometimes is easier said than done. Blockout curtains and blinds can make a big difference by keeping natural light and city lights out. If nothing else works, an eye mask will do the job.
Another thing to consider is the colour of the light. Warm light is the best option as you are getting ready to sleep. A dimmable bulb where you can change the warmth of the light can be a really good investment. And try to make your bedroom a screen-free zone as electronic devices radiate blue light that tricks our bodies into thinking it’s time to wake up and makes falling asleep harder.
4 – Sound
Next essential for good sleep is sound.
In a perfect world, your bedroom should be an oasis of calm. Keeping sound out can be a real challenge. Soft furnishings, like heavy curtains and thick carpets help to isolate the bedroom and also dampens vibrations.
5 – Air quality
Air quality is the fifth essential.
In many parts of the world, keeping your home free from pollutions is a big issue. And since we spend so much time in bed, it's more important in the sleeping area.
An air purifying curtain, a fan, an AC unit, an air purifier make a big difference.
6 – Clutter free, colours and furnishings
When it comes to furnishings in the bedroom, keep it simple and keep the clutter under control. The less clutter you have, the more likely it is that you will sleep well and feel good when you wake up.
As you might know, colours affect our mind in different ways. Make sure to choose colours that make you relax while at the same time you stay true to expressing your personal style, for example with duvet covers, throws and cushions.
Bed linen with a touch of goodness
Besides getting the richness, softness and crispness exactly to your liking, perhaps knowing that your bed linen is made from 100 % cotton from more sustainable sources will give you even more restful nights.
Have you thought about air quality?
An air purifier helps improve the air quality in your bedroom. It’s a good idea both for a city apartment where you avoid opening windows due to air pollution – as well as in greener surroundings where pollen levels can be a problem.
Mood lighting makes the atmosphere
Decorative lighting and mood lights have a calming effect. Why not let an opal-white shade fill the room with its soft glow? Add a smart light bulb and it’s super convenient adjusting the brightness with a wireless dimmer.