The smarter way to improve your sleep routine
16th March in Content, The Smart Home
Sleep is a central part of everybody’s life. It allows both your mind and body to recharge, ready for a new day. The average person sleeps between seven and eight hours per night. So, throughout a lifetime, that equates to a staggering 229,961 hours in bed! Therefore, it makes perfect sense to have a special day dedicated to slumber. World Sleep Day will be held on Friday, 18th March 2022. The day aims to highlight the importance of sleep to our general well being and raise awareness of various sleep-related disorders.
Many factors have a direct impact on our ability to rest. These include laying on a comfy mattress that supports your spine, setting a room temperature that helps to keep your body warm, restricting access to electric devices that emit blue light, and last but not least, the capacity to block out unwanted light and sound.
Thanks to the rapid innovation of smart technology, it is now simpler and more accessible to create the ideal atmosphere for a restful night’s sleep. So lay back, relax and discover a smarter way to improve your sleep routine.
Our body’s internal clock (circadian rhythm) regulates sleep. This natural sleep-wake cycle takes place over a 24 hour period. Our hypothalamus responds to the external cue of light and darkness levels within our environment. As light levels decrease, the brain initiates the release of the hormone melatonin. This helps to promote the desire to enter a sleep state.
Using smart dimmers, you can pre-set the lights in each bedroom to gradually fade into a warm light before bedtime. This will help to provide everybody with a peaceful night’s slumber. You can then programme the lights to come on incrementally over fifteen minutes in the morning to wake up gently. Often, smart dimmers come with software that is compatible with smart assistants such as Amazon Alexa, meaning that light switches can be controlled by voice command alone. This is great if you need to turn the lights on for any reason during the night.
Just as our body responds to light, it also responds to temperature. As you move towards a sleep state, your core body temperature starts to drop naturally, ready to signal your muscles to relax and sleep to envelop you. If you are too hot, your body is stopped from reaching an optimal sleep temperature, resulting in a restless night’s sleep. Conversely, if you are too cold, it will cause your muscles to contract to stay warm, ending in a lack of restful sleep.
Therefore, the temperature of your bedroom can have a dramatic impact on the quality of your sleep. There are many smart thermostats on the market that allow you to control the temperature in each room of your house. You can programme the heating to stay at between 16 and 19 degrees celsius before you go to bed. This will help create a comfortable environment to sleep in each night.
Just as you have a morning routine, it makes sense to incorporate simple sleep hygiene habits into your nighttime routine. It is essential to allow your mind and body to wind down and get into a relaxed state. A lack of restful sleep could have a detrimental impact on your mental and physical health. The following tips can all help assist in the maintenance of sleep hygiene.
- Aim to avoid any caffeinated or alcoholic beverages for at least three hours.
- Turn off your smartphone and television at a set time each evening to block out blue light.
- Have a warm bath to wash away the stresses of the day.
- Read your favorite book or listen to relaxing music.
- Spend ten minutes each night trying relaxation techniques like mindfulness meditation.
- Go to bed at the same time each night.
- Sleep in a location that is shielded from outside noise.
Ready, Steady, Sleep.
By taking a few simple steps, you can create a sleep routine that allows the whole family to rest and recharge each night, ready and raring to go for the challenges of each new day. Sweet dreams!