Somnology’s Post

How to improve the quality of your sleep in summer Quality sleep is crucial for maintaining overall health and well-being. However, about one-third of US adults report not getting enough sleep, and high temperatures can make it even more challenging to achieve restful sleep. A 2022 study found that people globally are losing an average of 44 hours of sleep per year in the first 20 years of the 21st century due to hotter summers. This is caused by longer daylight hours, hot and humid sleeping environments, and the discomfort of sweating, making it harder to fall asleep and causing tossing and turning during sleep. TOPIC #3: The following are some tips for falling asleep more easily on hot summer nights. If you have any suggestions, feel free to leave a message here! 1. Have less exposure to the light during the day 2. Open the door to keep your bedroom cool and with good ventilation. Keeping the blinds closed during the day will also help. 3. Use a fan or the air conditioner 4. Dim the light before going to bed 5. Wear lightweight pajamas 6. Sleep naked Climate change is affecting people's sleep, and BBC (best bed climate) Design is one of the best solutions to improve your sleep quality: https://hubs.li/Q02Jx8ms0 #wellcaremonthlytopic #breathwarmnature #wellcare #4DDWF #climatechange #bestbedclimatedesign #bbcdesign #carearoundyou #heatwave #weatherdisease

HELPFUL TIPS: SLEEP & HEAT With summer in full swing, you may toss and turn at night, thanks to the heat. Here are a few things you can do to help you sleep better tonight! #1. Try to achieve an ideal sleep temperature of 18.3oC each night. Set your thermostat to adjust to this temperature around your bedtime automatically. #2. Change up your bedding for lighter, more breathable versions. Cotton, linen, and bamboo sheets are better for hot weather, while a second, lighter-weight comforter can help keep you cool in the summer. Check out any Dufresne or Ashley locations to discuss the best option for you! #3. Add a fan to your bedroom to circulate some cool air! #4. Keep the heat out of your bedroom by keeping the windows, blinds, and curtains closed during the heat of the day. #5. Allow cool, fresh air into your bedroom when appropriate by opening your nighttime window, curtains, and blinds. Be mindful of noise, and make sure it’s safe to have your windows open. #6. If all else fails, sleep closer to the ground. Bring your mattress to the floor to create a cooler sleep environment. If you need more advice on how to get a better night’s sleep even on the hottest summer days, stop by any of our Dufresne or Ashley locations to speak with our sleep team! We’d happily help with tips or show you the latest technology to keep you cool. #HealthySleep #HelpfulTips #Dufresne #AshleyCanada #MakeLifeBetter Mark Dufresne, Mike Linton, Mike Pratt, Dawn Zifarelli, CPA, CA, Ian Ahvenniemi, Kevin Hook

❄️ Keep Your Bedroom Cool for Better Sleep in Midlife! 💤✨ Hey, fabulous ladies! 🌸 As we navigate midlife, many of us find that getting a good night's sleep can be a challenge—especially with night sweats and hormonal changes. One simple yet effective way to enhance your sleep quality is by keeping your bedroom temperature between 60-67°F. A cooler room can work wonders for your rest! Here are some tips to stay cool: 🌡️Set the Thermostat: Aim for that ideal cool range to help your body naturally lower its core temperature, which is essential for deep sleep. 🛏️Invest in Cooling Sheets: Look for breathable, moisture-wicking sheets made from materials like bamboo or cotton. They help regulate your body temperature throughout the night. 🛏️Use a Mattress Pad: Consider a cooling mattress pad or topper. These are designed to dissipate heat and keep you comfortable, especially during those warm nights. 🪟Block Out Heat: Use blackout curtains to keep the sun from warming up your room in the morning. This helps maintain a cooler environment for longer. 🛁Take a Bath: Take a lukewarm shower or bath before bedtime. It can help lower your body temperature and prepare you for sleep. 💦Stay Hydrated: Drink enough water throughout the day, but limit fluids right before bed to avoid those midnight trips to the bathroom! 💨Fans & Airflow: Use a fan to circulate air in your bedroom. A gentle breeze can help you feel cooler and more comfortable. Remember, a cooler room not only promotes better sleep but also helps manage night sweats. ❄️💖 #Sleepbetter #midlifewomen #CoolBedroom #SleepSanctuary #WellnessJourney #sweetdreamscoaching #sleep #lifecoach #lifecoaching #stress #anxiety #mentalhealth #stressrelief #health #selfcare #wellness #mindfulness #stressmanagement #meditation #motivation #healing #relax #selflove #burnout #mindset #coaching #wellbeing #healthylifestyle

🛌💧 Transform Your Sleep Space: The Ultimate Guide to Waterproof Mattress Protection 💧🛌 Ever wondered how you can keep your mattresses in pristine condition while ensuring a healthy, hygienic sleep environment? Look no further! Our latest blog dives deep into the world of waterproof mattress pads and zippered encasements, revealing why they're essential for hotels, institutions, and your home alike. 🏨🏠🏢 Discover: ✅ The hidden dangers lurking in unprotected mattresses ✅ The unparalleled benefits of waterproof protection ✅ How to choose the right protection for your needs ✅ Practical tips for maintaining a clean and dry mattress Whether you're in the hospitality industry, managing municipal facilities, or simply looking to enhance your home sleep experience, this guide is packed with valuable insights and tips. 🌟 🔗 https://lnkd.in/e7xFXQ7V Don't let spills, bed bugs, or allergens compromise your comfort and safety. Dive into our guide and make an informed decision that ensures peaceful, hygienic sleep for years to come. #HealthySleep #WaterproofProtection #SleepWell

🌬️ Cooling mattresses offer a practical solution for individuals seeking optimal sleep comfort and temperature control. Here are the key benefits of investing in a cooling mattress: 🛏️ Temperature Management: Engineered with advanced materials, such as gel-infused foams or moisture-wicking fabrics, cooling mattresses regulate body temperature throughout the night, promoting a more relaxed sleep environment. 🌟 Enhanced Comfort and Support: Beyond temperature regulation, these mattresses provide enhanced comfort and support, adapting to the body's contours while alleviating pressure points. 💡 Healthier Sleep Environment: Maintaining a cooler sleep surface can contribute to better sleep hygiene and overall well-being, supporting uninterrupted restorative sleep cycles. 💬 Join the conversation! Share your thoughts on cooling mattresses and their impact on sleep quality in the comments below. #CoolingMattresses #SleepComfort #TemperatureControl #HealthySleepHabits #MattressTechnology #SleepWell #BedroomEssentials #SleepHygiene #WellnessJourney #SleepScience

In need of a restful holiday season? Well then, take a look around and ask yourself, “Is my bedroom set up for rest?” Your sleep environment, sacred space, sanctuary, inner sanctum, boudoir, bedroom is a direct contributor to how you sleep. Research has found that elements in a space can either strengthen or disrupt the natural biological rhythms of our entire sleep experience. However, small changes to a space can help us align with our natural circadian rhythm for better sleep. In my past life, I was a horrible sleeper (see: insomnia). One of the biggest and easiest ways I was able to get better sleep was to change up my sleep sanctuary. Here are a few check points to help get you through the holiday season and beyond: ⭐️Lighting - Natural, artificial, too much, too little, not only sets the mood, but triggers our cycle for good or bad. ⭐️Technology vs. Nature - Tech disrupts sleep, while natural elements bring calm, relaxation, and sometimes pure air (thanks plants) ⭐️Comfort - Proper bedding goes along way to providing comfort. Don’t forget furniture placement can also help in creating a visually relaxing space. There are so many things to consider, but hopefully this will get you started. If you want more help in setting your bedroom up for optimal sleep, we’d love to send you more information. Access the link to learn more: https://lnkd.in/eG4XquRd #restfulsleep #healthyholidays #wellbydesign #wellnessdesign #healthyhome #environmentalwellness #jumpstarttowellbeing #livebetterlonger #healthylife #womenshealth #wellness #healthylifestyle #healthymehealthywe #wellnessdesigngroup #wellnesscoach #healthcoach #midlifewomen #longevity #healthymadeeasy #healthyaging #midlifehealth #menopauserelief #naplesfl #paradisecoast #redefineaging

🌟 Tips for Better Sleep in the UK Heatwave 🌟 Struggling to catch some z's in the scorching UK heatwave? 😴 With temperatures soaring past 30C, getting a good night's sleep might feel impossible. But fear not! Here are some tips to help you snooze through the heatwave: 1. Keep your bedroom cool: Use blackout blinds, open windows, or invest in a fan to create a comfortable sleeping environment. 2. Opt for breathable bedding: Swap out your heavy duvet for lightweight, breathable sheets to stay cool and comfortable through the night. 3. Stay hydrated: Drink plenty of water throughout the day to avoid dehydration, which can disrupt your sleep. Follow these tips to ensure a restful night's sleep, even in the sizzling UK heatwave. Sweet dreams! 💤☀️ #SleepTips #UKHeatwave #StayCoolSleepWell https://ift.tt/Lu96p8t

💤 Sleep Better, Feel Better Summer Sale 💤 Get Grounded Shop grounding bedsheets promote restful sleep, improving both the quality and duration of your slumber. Achieve deep relaxation, reduce stress, and wake up feeling rejuvenated. Elevate your sleep experience with our sustainable and naturally grounded bedding. 😴 🌙 Experience restful nights and rejuvenated days in 2024 with our exclusive 'Sleep Better, Feel Better Summer Sale.' Discover the ultimate comfort and relaxation with our top-quality bedding. Seize the savings and make this year the year of unparalleled sleep bliss! 🛌💤 🎁 BUNDLES: Take advantage of our special offer - buy multiple fitted grounded sheets/kits and enjoy an automatic 15% discount! The discount will be applied at checkout. 💸 💡 DEAL FOR EVERYONE: Rest assured that all our sheets come with a 100% conductivity guarantee. Now you can test your grounding sheets just like we do. As a bonus, all orders of fitted grounding sheets will include a free continuity tester ($75 USD value). This will be automatically added to your order from our end. 🔌 💰 RETURNING CUSTOMERS: We appreciate your loyalty! Enjoy a 20% discount on your next purchase. Contact us for more details. 💙 ⏳ Hurry, the sale ends on June 30th, 2024 at 11:59pm EST or while quantities last. Don't miss out on this opportunity to improve your sleep quality and enhance your overall wellness! 💤 #SleepBetter #RestfulSleep #DeepRelaxation #ReduceStress #WakeUpRefreshed #ImproveSleepQuality #EnhanceSleepExperience #SustainableBedding #NaturallyGrounded #WellnessBedding #SleepBliss #SummerSale #Discounts #ReturningCustomers #LimitedTimeOffer

Crafting your sleep sanctuary: optimising your bedroom for longevity At 199 Clinic, we recognise that quality sleep is essential for longevity and health. Your bedroom environment significantly impacts your rest. Let’s explore how to transform your sleeping space into a haven for restorative sleep and long-term well-being. The Power of Darkness Our bodies respond to natural light cycles, with darkness triggering melatonin production. Research shows that reducing evening light improves sleep. Invest in blackout curtains or shades, and consider a sleep mask for additional darkness. Temperature Matters The ideal sleep temperature is around 18°C (65°F). Studies indicate that a cool room enhances sleep. Use a programmable thermostat to cool your room before bed. Temperature-regulating mattresses and bedding can also maintain comfort. Silence Is Golden Minimise disruptive noises that can fragment sleep. A white noise machine or app can create a consistent sound environment if you live in a noisy area. Quality earplugs can block disturbances. Research supports white noise for improving sleep quality. Comfort Is Key Ensure your mattress and pillows support natural alignment. A supportive mattress and appropriate pillows prevent pain and promote deeper sleep. Opt for breathable, natural fabrics to regulate temperature and moisture. Banish the Blue Light Blue light from screens can suppress melatonin. Turn off screens at least an hour before bed. Use blue light blocking glasses or apps that filter blue light if you must use devices. Declutter for Peace A cluttered bedroom can stress and disrupt relaxation. Keep your space tidy with calming colours and simple decor to foster tranquillity. Air Quality Improve air quality with an air purifier and consider sleep-promoting plants like lavender or snake plants. Good air quality supports better sleep health. Scent and Relaxation Certain scents like lavender or chamomile can promote relaxation. Use essential oils in a diffuser to create a calming atmosphere. Aromatherapy has been shown to improve sleep quality. By optimising these aspects of your sleep environment, you're setting the stage for deep, restorative sleep—vital for longevity and vitality. At 199 Clinic, we’re dedicated to helping you achieve optimal health through lifestyle changes. Small adjustments to your sleep sanctuary can lead to significant improvements in your well-being. Sweet dreams and long life from 199 Clinic! #sleep #longevity #healthspan

Creating and maintaining the ideal sleep environment is crucial for achieving a good night's sleep, which is essential for overall health and wellness. The temperature of your bedroom plays a significant role in this, impacting the quality and duration of your sleep. If you've ever struggled to fall asleep because you were too hot or too cold, you'll know how challenging it can be to get a good night's rest. So what is the ideal bedroom temperature? 🌡 It's between 16-18° Rooms that are too hot, cold, or drafty can have a significant impact on your sleep, especially on REM (rapid eye movement) sleep. Temperatures exceeding 24° may lead to restlessness, while a chilly room at around 12°C can make it challenging to fall asleep. Your body heat peaks late afternoon and then starts to drop in the evening to prepare your body for sleep, kickstarting the production of melatonin. This process usually begins around 2 hours before you go to sleep. Ensuring your bedroom is well ventilated is key to helping regulate the temperature in your bedroom. Taking a warm shower or bath about 1/2 hour before going to bed can also help along with changing into fresh, cool bedwear to help initiate the sleep process. This aids the body to cool down and encourages the release of sleep hormones. Natural fibres like cotton, wool, linen or even silk are best to regulate body temperature and absorb moisture from sweat. My top tip would be to invest in a wool filled duvet and pillow - I purchased a set a couple of year's ago now and haven't looked back since! #5pillarsofvitality #sleep #idealtemperature #sleephygiene #goodnightssleep