Are you having interrupted sleep because you’re either too hot or too cold? With the winter months looming, it might be the perfect time to have a think about what you’re setting your thermostat to, as this can make or break your slumber.
With an increasing amount of information on sleep, we have become increasingly aware of the importance of sleep. Having a good night’s sleep is vital for the body to function well, so setting the stage for a good night sleep is important. Below are some tips to help create the perfect environment to contribute to quality sleep.
During the night, your body heat peaks in the evening, then drops to the lowest level near daybreak, at around 5am (1).Therefore, a cool, but not cold, room will help you settle into, and maintain sleep throughout the night. A cool 16-18°C is thought to be the ideal temperature in a bedroom (2).
Temperature above 24°C can cause a decrease in your slow wave sleep or rapid eye movement (REM) sleep. Too cold and it can make it more difficult to fall asleep and impact other aspects of your health.
Needless to say, your bed is the most significant element for a good night’s sleep. Without a comfortable mattress, it is impossible to get a deep, effective snooze. A mattress lacking comfort and support will leave you waking up tired and achy.
A Koala mattress is built for comfort. We’ve engineered Kloudcell – a comfortable, breathable, open-cell foam that is refined into the ultimate comfort layer. Our open-cell structure creates channels in the foam, which provides airflow and enables heat to escape and our support layer keeps your body properly aligned through deep stages of sleep. By minimising layers, we reduce glue, helping wick excess heat away from the body to keep you cool and comfortable throughout the night. At Koala, we’ve nailed the idea of ‘just right’. Our mattress is not too firm, or too soft, helping you maintain a good posture.
Think of your bedroom as a cave — quiet, cool and dark. When we humans see light, our bodies automatically assume it’s time to wake up. When it’s dark, we release melatonin, which relaxes the body and helps us to drift off. Make sure you blackout blinds or use an eye mask before you go to sleep to avoid being woken abruptly by the early morning sun.
You’ve probably heard your mum tell you that you shouldn’t look at your phone before bed. Well, as always, mum’s the word. Mobile phone and computer screens display LED blue light, which suppresses melatonin even more, making it even harder for you to relax and drift off to sleep.
Embrace the quiet as beeps, buzzes and even the tiniest standby lights can wreak havoc with the body’s circadian rhythm, so make sure everything is switched off!
Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an environment (3).
Your body’s circadian rhythm establishes a regular routine for your body, and this helps healthy sleep. Below are some tips to help you relax before bed and get you into a good sleep routine:
- Try to go to bed at the same time each day.
- Put down your phones or laptops half an hour to an hour before bed.
- Try sleep improving specific yoga poses (link to Yoga Poses blog when live) before turning off the light.
- Run a bubble bath an hour before bed to help you wind down and gently raise temperature, which can trigger the sleep mechanism.
- Surround yourself with scents such as lavender and geranium which are naturally calming scents to help you drift off.
- Heat up, with warm, milky drinks and herbal teas to help you wind down.
- Play soft, soothing music to put you in the right frame of mind for sleeping