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, too cold or warm apartments, and poor air quality can all impair sleep. 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 a 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.
Intermittent ventilation is recommended at colder times of the year. It is an efficient way to quickly exchange stale air for fresh air. Depending on the temperature, the room should be ventilated several times a day for between five and twenty minutes. This method results in lower heating costs than continuous ventilation. Intermittent ventilation is straightforward: stale air out and fresh air in. To ensure rapid air exchange, open windows entirely for a short time. Therefore, you should make intermittent ventilation in your apartment a routine.
Warmer homes offer financial advantages. However, the adverse health effects can be significant, so working in an apartment can risk the economy and health. Concentration and performance can be significantly impaired, and the necessary recovery is not guaranteed.
Which measures are effective, offer balance and can improve sleep quality?
- Regular cardio training combined with at least two intensive HIIT weekly sessions provides lasting protection and brings equilibrium. You can significantly improve the quality of your sleep in this way, a scientifically proven fact.
- Well-darkened rooms and an eye mask can prevent you from constantly waking up.
- Eating habits are crucial. In particular, eating salads or large meals in the evening can negatively impact the regenerating effect of sleep. On the other hand, reducing your consumption of carbohydrates two to three hours before bedtime can make it easier to fall asleep.
- Many factors can cause sleep problems. I recommend that you review your routines and, if necessary, make appropriate changes whenever you have time. Unfortunately, the subject of sleep is often given too little attention. Sometimes, unpleasant questions are asked and judgements made. Don't let yourself be unsettled. This topic has long been taken seriously and considered in the medical world.
Considerations and Factors That Promote a Healthy Bedroom Environment
Wash and change bedding every two weeks. The mattress should be turned and vacuumed every time the bedding is changed. On average, half a litre of moisture is secreted into bedding every night in the form of sweat. This mix of salt, urea, acids and water is only partly released into the air; the rest is deposited in the bed sheets, duvet covers, blankets and pajamas. This warm, damp moisture promotes mould formation and provides a breeding ground for mites, germs and bacteria. Some possible health-related side effects include allergies, morning sniffling, and coughing fits. Cleaning and hygiene are relevant because the ability of “roommates” such as mites or other pests to disturb the sleeping environment is often underestimated.