Just take a moment to process the connotation of the word sanctuary, it’s very simple, The Bedroom really, you’ve heard this before I’m sure should be used for sleeping insects and maybe a little bit of reading too but everything else all the other distractions the noise the lights the TVs all that should be removed it’s yours sanctuary your cave your retreat for sleep recovery and recharging your body and mind a few words about bedroom hygienen ideally the temperature would be between 65 to 67 degrees Fahrenheit, if you’re in another part of the world I apologize you have to do the conversion for Celsius, but this comes out of the scientific literature that a cooler environment allows our bodies to sleep better, and this is certainly some individual variability.
People who’ve got thyroid conditions or pre or peri menopausal women may have some some other temperature preferences but for the vast majority of us 65 to 67 Fahrenheit is really ideal, it’s got to be dark, i know some people sleep with the blinds open or they have a TV on or things like that, the reason being will get two more in the physiology section but really should be dark, i mean if you if you really have a lot of streetlights or a lot of ambient light coming in consider getting blackout curtains is the way to really eliminate extra light signal the light will trigger some changes in the brain and the hormone production Prickley of melatonin which you don’t want and invest in a bed and a pillow.
i see a ton of patients in my practice who’ve got issues with sleep back pain neck pain, and when you start asking questions it really comes down to this, i mean are you willing to spend a little bit of dollars on your sleep and your health or are you going to spend it in physical therapy doctors visits things like that so ask yourself how old is your mattress, how old are your pillows, matches half life shelf life maybe about seven years, depends, i’m a particular fan of the temper pedic mattress but springing in box mattresses need to be replaced they don’t last an entire lifetime, pillow should be changed out too, i mean think about it your head and your face and your hair are on this pillow.
And even though there’s a pillow case on it still collects bacteria dust germs things like that, if you have a pet that sleeps in your room your money all that other stuff on your pillow as well, think about how often you wake up with aches and pains, a lot of that can be directly tied to the quality of your sleeping apparatus your bed your pillows et cetera, holy shit, you know if your sheets are worn and uncomfortable just spend a little money and replace them it sounds silly but just think about when you’ve ever stayed at someone else’s house or stayed in a really nice hotel and you peel back the covers and the sheets are just comfortable and inviting, think about that how that just sort of triggers a whole different mind set, so I like to utilize a seven year rule.
You had your mattress for seven years it’s time to get rid of it and invest in a new one, being vigilant about noise is so important, i know tons of people who watch TV and listen to music and doing all these other stimulating activities in the bedroom and really not only interrupt sleep but also light also triggers some biochemical changes which can delay or prevent sleep closing windows, you know obviously there’s a lot of things that go on in your house and your wife’s life, but if possible you know get the pets out of the bedroom, i mean kids are a beautiful part of life and certainly going to interfere with sleep from time to time, but you know really creating a environment for them as well to sleep trying to remove the electronic devices in any TVs and phones and all those things from your kids rooms is really helpful just to create a environment in the entire house for everybody’s into the same page when it comes to the importance of sleep. So if needed some distraction if you live in a urban area or maybe your neighbors are noisy You might want to invest in a white noise type of device.
We use these for a number of years when our kids were younger just subtle white noise or maybe a waterfall or something like that and you can experiment and see what works for you, a fan or other device just the low drone and hum of a fan can certainly drown out some of the urban noises that might be keeping you awake at night, really push came to shove earplugs certainly would be a way to block out some sound.
I personally think they’re very uncomfortable, i try to before in the clinical trial I did not like it but some people definitely swear by them and ask your partner you know if your partner’s tapping away sending texts and their phones pinging and shining all night where they’re watching TV you know really come together as a couple and get on the same page in terms of the importance of sleep and are similar devices out there, i’ll talk more about that in the potions and products and plant section. But one is Cacouna I just want to bring that up here it’s the fascinating sleep device that sort of tracks brain waves and also blocks out some sounds so very cool.
Some construction tricks we built a new house and I know that my wife likes to exercise at a much earlier time of the day than I do, often times are crazy early morning hours so we put in some specific baffles in the ceiling in the walls that really help absorb the sound and prevent it from transmitting to other parts of the house that would otherwise wake up the kids or wake up the animals and get the dogs barking and all that, so very simple construction trick some aftermarket things such as you know sound panels wall or things like that that can really kind of absorb some of the sounds.
Aftermarket solutions that you can add to your home to really sort of not only insulate a particularly noisy area like a kid’s TV room or a workout exercise room with a treadmill but also your bedroom to try and block out some of those extra sounds, certainly a more investment in terms of money and time but it can be perfectly well worth the expense and justifiable if you really struggle with sleeping while you in the midnight perhaps get the lights off. You know the devices in the bedroom the blue lights that all stimulates the pineal gland affects melatonin production and it sort of delays the onset of sleep, you’re going to get up in the night he might when he has a flashlight or have a nightlight all share more about some specific wavelengths of night lights that will not disrupt your sleep as much as a traditional LCD bulb. And remember melatonin will talk all about the sleep biohacking and supplements and products but as part of the routine if you if you are using melatonin to help shift your sleep cycle because of travel or you’re trying to you know replace a deficiency.
Just remember that. And the comfortable extra is just getting yourself in the mood getting situated, you know it’s going to be extra chilly that night, extra blankets I know it sounds silly but waking up at midnight because you’re cold if you’re sick that day and you’re a little bit chilled just being prepared is all I’m asking here, and just the environment remember you’re not only investing in the comfort of your bed but you want to have comfort all around, and that’s visual auditory tactile all the senses that are involved in the preparatory phase for sleep is so important in creating a perfect sanctuary.
So the average 75 year old has already spent 25 years of their life in bed sleeping, that’s over 9125 days so if you couch it in those terms , i think it’s easy to see that investing a little bit now in periodically to keep your sleep environment in perfect shape is really going to make a huge difference over the span of your life.