Turn Your Bedroom into a Sleep Sanctuary

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Week 2: Bedroom environment

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This week is all about how to optimize your bedroom environment to create your own personal sleep sanctuary. Comfort is so important for sleep; that’s why we first focus on your mattress, pillows, and sheets. Then we focus on sleep disruptors and solutions.
  • Have you paid attention to your pillow and mattress lately? If you can’t get comfortable or if you wake with soreness, it could be time for a change.
  • Mattresses and pillows are very personal. Make sure to test different kinds to find the best for you.
  • Find out what your bedding is made of. If possible, replace synthetic fabrics with breathable, natural fibers such as bamboo or wool.
  • If you sleep with socks, warm your feet with a massage or footbath before you put on your socks. This will tell your brain it’s time for sleep.
  • In your bedroom, use blackout curtains and dim, warm-colored lights rather than cool, white LED lights.
  • Cover any blinking or bright lights on electronics with tape or stickers.
  • If noise disturbs your sleep, first try to get rid of the source.
  • If you can’t eliminate the noise, check out products designed to mask unwanted noises — or products that reduce snoring if that’s the noise keeping you up.
  • The ideal sleeping temperature is around 18 degrees Celsius (65 degrees Fahrenheit).
  • The ideal humidity is around 45%. Humidity levels below 45% can irritate your eyes, nose, or throat, and humidity above 50% can fuel growth of bacteria, dust mites, or mold.
  • If your cat or dog is disrupting your sleep, create a nice place for them to sleep at night that’s outside of your bedroom.
  • If you have allergies, keep pets out of your bedroom during the daytime too, because they can leave hair and dander. You might also consider investing in an air purifier.
  • Have you washed your sheets this week? Most people get their best nights of sleep on clean sheets.
  • Vacuuming your bedroom floor will help keep the air fresh too.

Don’t forget to use your SleepScore App to track your sleep every night so you can start learning about what impacts your nightly sleep! The first step in managing your sleep is measuring it!

IFF week 2

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Check out Dr. Raymann’s weekly Q&A!

Here are the answers to last week’s quiz!

Question 1: Which topic was NOT covered this week as part of personal awareness?
Answer: Focus on how your childhood experiences impact your sleep.

Question 2: True or False? Becoming aware of reasons for your awakenings at night can be a step toward becoming a better sleeper.
Answer: True

Question 3: If falling asleep at night takes you longer than ___ minutes, there is room for improvement.
Answer: 20

Question 4: If you only snore when sleeping on your back, that’s a sign you’re a ____ snorer.
Answer: Tongue

Question 5: If you snore no matter what position you sleep in, that’s a sign you’re a ____ snorer.
Answer: Throat

Question 6: True or false? Oral appliances designed to treat snoring typically work by advancing the upper jaw forward.
Answer: False

Question 7: Which is NOT a risk factor for sleep apnea?
Answer: Sleeping with a closed mouth

Question 8: True or false? Snoring loudly is one of the key symptoms of sleep apnea.
Answer: True

Question 9: Which type of sleep apnea is most common?
Answer: Obstructive sleep apnea

Question 10: What does CPAP stand for?
Answer: Continuous positive airway pressure

Here’s what’s coming up!


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