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.

Intermittent ventilation is recommended at colder times of the year. This is an efficient way to quickly exchange stale air for fresh air. The room should be ventilated several times a day for between five and twenty minutes, depending on the temperature. This method results in lower heating costs than continuous ventilation. The concept of intermittent ventilation is straightforward: stale air out and fresh air in. Open windows fully for a short time to ensure a rapid exchange of air. You therefore should or must make ventilating your apartment intermittently a routine.

Warmer homes offer financial advantages. However, the adverse health effects can be significant, so much so that working in an apartment can pose a risk to 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 sessions per week provides lasting protection and brings equilibrium. You can significantly improve the quality of your sleep in this way, a fact that is scientifically proven.
  • Well-darkened rooms, and possibly an eye mask, can help to 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. Reviewing your routines and, if necessary, making appropriate changes from time to time is recommended. 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. In the medical world, this topic has long been taken seriously and given consideration.

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 the formation of mould and provides a breeding ground for mites, germs and bacteria. Some possible health-related side-effects include allergies, sniffles in the morning, 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.

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