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The temperature of bedrooms in Swiss households

Experts recommend a temperature of between 14 and 18 degrees Celsius as the optimum sleeping temperature to support the body's sleep cycle. The body can slightly reduce its core temperature within this temperature range, promoting deep and restful sleep. A temperature that is too high can precipitate restlessness and disrupt the REM sleep cycle, while a temperature that is too low can also be uncomfortable. Furthermore, a more relaxed environment facilitates the release of melatonin, a hormone that regulates the sleep-wake cycle. Maintaining an optimal room temperature can facilitate improved sleep quality and enhance the ease of falling asleep.

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RELAXATION AND SUNLIGHT

Sufficient rest is just as important for physical health. During sleep, hormones that regulate metabolism and immune function are released. According to the National Institutes of Health, chronic sleep deprivation causes health problems. Moreover, it promotes diabetes, heart disease and obesity.Plentiful sunlight and rest are essential for health and well-being. Mood and vitamin D levels are positively influenced. Adequate rest and sleep improve cognitive functions, physical health, and general well-being.

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Reduced sleep quality during heat waves

According to sleep experts, "tropical nights" are harmful. Deep sleep is a pipe dream if the temperature does not drop below 20 degrees at night. Studies have shown that it is often more difficult for people to fall asleep. Also, the waking phases are longer at night. The so-called "REM sleep" is somewhat reduced. People often dream more intensively, and their eye movements are faster. In addition, the heart beats faster.

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The optimum room temperature for sleeping

The optimum room temperature in living spaces is usually between 20 and 22°C. It should be a bit cooler for sleeping, around 17 to 20°C.What steps should you consider taking if previous measures you consistently implemented result in you still feeling tired and exhausted, even after a good night's sleep?Perhaps the air in the room is too dry, and your sleep at night is disturbed. In addition to the temperature, air humidity is a decisive factor for restful sleep. A healthy humidity range is between a minimum of 40 and a maximum of 60 per cent relative humidity. As the airways do not dry out so quickly within this range, sleep quality improves over the long term.

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Healthy sleep cannot be taken for granted

On average, people spend a third of the day sleeping or at least struggling to sleep. So, if you live to be 85, you will have spent around 28 years sleeping.However, sleep problems are increasingly burdening our “meritocracy”. Noise pollution, apartments that are too cold or too warm, and poor air quality can impair sleep quality. Due to stress and overload, necessary measures are often not implemented.As mentioned in previous articles, the temperature in your bedroom should be 18°C, something that has even become legal and medical consensus. This applies to Switzerland and many European countries, where most people have a bed, blanket and pillow. Many well-insulated apartments tempt you to wear light or no nightwear, even in winter. The latter is generally unhealthy.

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Nutritional Advice Part 3 – A healthy diet protects the body and soul, works like a balm for the memory and is budget-friendly

A so-called "power-dish" like that which Dr. Neal D. Barnard (Professor of Medicine, Washington) recommends contains one quarter fruit, one quarter vegetables, one quarter pulses and one quarter grains. The combination of two of these meals with intermittent fasting causes fat to melt away and activates the brain cells. Books such as "Powerfoods für das Gehirn" ("Power Foods for the Brain"), "Raus aus der Käsefalle" ("Escape the Cheese Trap") and "The Vegan Starter Kit" (which are listed in this blog) discuss some of the topics of this article in detail.

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