Tag Archives: #bettersleep

Room Atmosphere for Better #Sleep

Did you know that your room atmosphere can set you up for better sleep, or even sabotage it? According to an article I came across in the July/August 2018 issue of Health Magazine, you can “set yourself up for snoozing success by arranging the most restful room possible.”

Block Out Noise

“….Even if you don’t wake up, noise can disrupt your slumber and cause restlessness, increased heart rate and blood pressure, and changes in breathing patterns, explains Cralle.”These interruptions can lead to fragmented sleep, which makes it harder to reach the deeper, more restorative stages.”” 

Take A Whiff

“Create a bedtime ritual…….30 minutes before sacking out is a simple effective way to cue the body to rest, says Sara Panton, essential – oil expert and co-founder of Vitruvi. Not only are there certain scents that encourage drowsiness, but the very act of setting up a routine helps signal to your brain that it’s time to start shutting off.”

Blend of Essential oil Scents that Panton suggests: “7 drops of lavender, 4 drops of frankincense, 4 drops of cedar wood, 2 drops of bergamot.”

There are many different types of products you can buy that emit scents.  I am a big fan of natural sources such as plants and flowers.  This article suggest diffusing essential oils.  I am not making any recommendations on what to use. You do the research and choose a source that best suits you. If you have pets in the home make sure you do the research on essential oils.  I am not an expert on the matter but, I have come across some concerns online.  Whether there is any truth to it, I do not know.    However, I do not recommend any chemicals such as air fresheners, candles, etc.  Visit the American Lung Associations website to further educate yourself on common household products that contribute to indoor air pollution. 

Stay Slightly Chilled

“Body temperature regularly fluctuates throughout the day-it’s usually at its highest in the afternoon and lowest in the early a.m.  So if your room is hot, your body will work all night to cool down-and if your’re sweating, you’re more likely to wake up.  The sweet spot: 65 degrees, according to the National Sleep Foundation.”

Improve Ventilation

“Room Stuffiness can hike nasal congestion and hinder your ability to breathe while you doze.  Per a study in the journal Indoor Air, people who kept their window open overnight felt more alert the next morning than they did when it had been kept closed.  If you live in a city and opening your window exposes you to noise, crack it open for 15 minutes during the day instead.  No windows? No problem.  Invest in a plant like a peace lily, which naturally purifies air. ” 

Dim The Lights Early

“Not only does light send “stay awake” alerts to the brain, it also has an effect on circadian rhythm” (read my blog on When to eat, when not to eat to better understand the circadian rhythm) “which controls your body’s natural sleep-wake cycle, explains Lawrence Epstein, MD, assistant medical director of Brigham and Women’s Hospital.  Brightness also stops the production of melatonin (the tired hormone), suppressing your sleep signal.  While you actually kill the lights when you get in bed, you actually need to dim them much sooner.  Switch from overhead lights to lamps around dinnertime to help your body wind down.” 

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When should we eat, when should we stop eating

Recently, I had a conversation with a client, of my PiYo class, about the #Circadian rhythm and how she lost 8 lbs. following the 12-hour eating rule.  It prompted me to reflect on when I am at my best in eating habits and at my best weight.  The science behind it makes sense to me and rings true with what I find in my habits.  If I eat late at night, I tend to gain weight and my sleep suffers.  When I cut off my eating, I drop body fat and sleep longer.  I crawl into bed earlier, fall asleep faster and wake up early feeling energetic.  I don’t hit the snooze button on those mornings.

I came across this article that helps explain the #Circadian Rhythm and how it affects our health.  If you give a try, please leave comments here,  on Instagram or Facebook.  Did it help you sleep? Did it help you drop some body fat/weight? Are you more energetic?

Catherine Bares

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