Is your bedroom actually sleep-friendly?

Did you know your bedroom may not be conducive to good sleep? Me neither! The National Sleep Foundation recently posted tips for having a sleep-friendly bedroom. It provided a really great image with all of the factors to consider.

From the National Sleep Foundation

The first thing it suggests is to dim the lights about an hour before you go to sleep to help your brain get into sleep mode. I already like to do this, because I do not like to get up before I fall asleep to turn off the lights. I recommend getting a desk lamp with a clip. Then you can clip it to you headboard, and it frees up space on your bedside table. Target has a great one that is also inexpensive for those of us on a college budget.

Room Essentials Clip Light from Target

The next suggestion is to really make your room a relaxing places by painting it colors you like and keeping it clean. I definitely notice that I sleep better when my room is clean and organized, so I try to do that as much as possible. I did not paint my apartment bedroom, but my bedroom at home is my favorite color: blue!

You should keep your room temperature between 60 and 67 degrees. You sleep better when the room is cool, but I still like to pile on the blankets. That way my face and head are cool, but I can still feel nice and cozy.

Picking out bedding that is comfortable to you is important. I know we do not always get much of a choice as far as your mattress goes when you are a college student, but mattresses can be adjusted with mattress toppers. Overstock.com has some great mattress toppers that are relatively inexpensive. This one has different contours to fit you more comfortably.

Dream Form 2-inch Orthopedic 5-zone Gel Foam Mattress Topper from Overstock.com

Reducing noises while you sleep is important, because you do not want your sleep to be interrupted. This means turning off the TV, music, etc. I personally do not like to have a TV in my room for this reason. I know I will fall asleep while it is on, and my sleep will lose quality.

The last tip is to surround yourself with scents that you enjoy to help make your bedroom a more relaxing environment. I definitely have a favorite product for this. I have used Bath & Body Works’ Wallflower fragrance plugs for years, and they are especially great for bedrooms. You can buy refills separately and get as many different scents as you want. My mom and I like to wait until the refills are on sale and buy them in bulk. The refills last for about two months. My personal favorite scents are Peach Bellini, Stress Relief – Eucalyptus Spearmint, and Fresh Linen.

Wallflower Plug from Bath & Body Works

To find out more tips for creating the perfect bedroom, check out the National Sleep Foundation’s bog, Sleep.org.

Do you feel like your bedroom is optimized for sleep? Let me know!

Why sleep disorders should matter to you

I think that a lot of younger people think that sleep disorders do not affect them, but that is not true. Sleep disorders come in many forms and have different causes. The Cleveland Clinic lists the following types of sleep disorders on its website:

• Circadian rhythm disorders
• Delayed sleep phase syndrome
• Drug & alcohol related sleep disorders
• Insomnia
• Jet lag (time zone change syndrome)
• Narcolepsy
• Parasomnias
• Pediatric sleep disorders
• Restless legs syndrome
• Shift work disorder
• Sleep & psychiatric disorders
• Sleep apnea
• Sleep related eating disorders
• Sleepwalking

The Cleveland Clinic also had a list of lifestyle and behavioral treatments for sleep disorders.

Have you ever been affected by a sleep disorder? Did you try any of the lifestyle and behavioral treatments for sleep disorders? Let me know!

Ten songs (loosely) related to sleep

I was going through my music, and I realized a lot of songs reference sleep or dreams or related topics. I thought it would be cool to make a small playlist of the songs I found that mention something having to do with sleep.

Just a warning, I have an extremely random taste in music, and it is very evident in this post. Also, some of these are a stretch, but they are all great songs.

1. Only One ft. Paul McCartney – Kanye West

This song is actually a tribute to West’s mother and daughter, but the first line is, “As I lay me down to sleep.”

2. Dreams – The Cranberries

Who doesn’t love a good 90s jam about dreams?

3. Stay Awake – Ellie Goulding

I am a huge Ellie Goulding fan, so I had to throw in one of her songs. She clearly doesn’t want to sleep in this one.

4. The Lion Sleeps Tonight – The Lion King

Proof that lions like sleep, too.

5. Waking Up In Vegas – Katy Perry

Moral of the story: Don’t fall asleep in Vegas.

6. I Am Weary (Let Me Rest) – The Cox Family

This is a folk song from one of my favorite movies, “O Brother, Where Art Thou?” You could say it’s basically about being tired.

7. Wake Me Up When September Ends – Green Day

This song is the reason for all those “Someone wake up Green Day” tweets on the first of October.

8. Sweet Dreams – Beyoncé

I also felt obligated to include a Beyoncé song. She’s sleeping at the beginning of this video, so I can’t think of anything more perfect.

9. Sunday Morning – Maroon 5

“Come and rest your bones with me,” is a lyric from this song. I choose to think it’s about sleeping in on a Sunday morning.

10. Wake Me Up Before You Go-Go – Wham!

I consider this song to be a classic. It’s just a bonus that it’s about waking up.

Here’s a Spotify playlist of all the songs together.

What songs with a connection to sleep can you think of? Let me know!

Sleep the winter away

Winter storm watch for Portage County from Weather.com

There is no doubt that this has been a rough winter, especially here in Ohio. The temperatures have been low enough to break records. The snow has built up over the past couple months. I don’t think any of us have seen grass since December. The winter weather definitely affects your daytime activities, but have you thought about how it affects your sleep?

I started to wonder if these cold conditions make it harder to get the amount and the quality of sleep we need to battle the outdoors during the day. AccuWeather.com has an article for the three ways winter affects sleep.

1. Lack of light

We see a lot less sunlight in the winter. The lack of light causes our bodies to produce extra amounts of melatonin, a chemical that gives you that sleepy feeling. The lack of light can also induce seasonal affective disorder (SAD). According to the Mayo Clinic, SAD is a form of depression that comes with changes in seasons. It starts in the fall and continues through the winter months, and it saps your energy and makes you feel moody. The Mayo Clinic recommends a few different lifestyle changes to treat SAD. Try making your environment brighter by opening the blinds and sitting near windows at your home or work. Go outside at least a few hours after waking up even if the sun is not out. The last recommendation is to exercise regularly, which we learned in my last post is also good for sleep.

2. Colder air

Cold air is definitely something we have had an abundance of this winter, and it can really mess up your sleep cycle. If your room is too cold, your body will create excess melatonin and you will feel groggy and tired; however, this does not mean you should crank up the heat. A hot, dry room can dry out your mucus membranes and make you more susceptible to the flu or a cold. Time.com found a study from the University of Pittsburgh School of Medicine that found 65 degrees is an ideal room temperature for sleeping, accompanied with a warm blanket. The key is to keep your head cool while making sure the rest of your body is comfortably warm.

3. Change in eating habits

It is no secret that the foods we like to eat for the holidays, New Year’s, and Valentine’s Day are not the healthiest, but these foods, often high in fat and sugar, are also bad for sleep. These kinds of foods alter hormone levels which can disrupt your sleep cycle. When your sleep cycle is disrupted, you crave those bad foods and often have a harder time knowing when you are full. The solution to this is to enjoy those yummy foods in moderation. I have also heard that eating more slowly can help you better gage when you are full so you don’t overeat.

Overall, winter can seem endless, but it is only one season out of four. The first day of spring is March 20, and hopefully the nice weather follows suit!

How do you feel this winter has affected your sleep? Let me know!

Five yoga poses for better sleep

From Mind Body Green

Let me start this off by saying I am by no means an expert on yoga. I took a yoga class for one semester last year. I really liked it (and I dislike most forms of exercise), but I haven’t done much with it since.

That being said, I have been seeing a lot about yoga being good for sleep. The National Sleep Foundation (NSF) took a poll in 2013 that displayed a correlation between exercise and better sleep. The poll found that vigorous exercisers say they get the best sleep, people who do not exercise are the sleepiest and have the highest risk for sleep apnea (a medical condition that causes a person to stop breathing during sleep), less sitting per day is better for sleep, and exercise at any time of day is good for sleep. The NSF labeled yoga as a moderate form of exercise, compared to vigorous or light.

Just looking around online, I found dozens of lists of yoga poses to try before bed. I decided to pick five poses from five different lists to demonstrate. What I liked about these poses was they are simple and relaxing. Also, I could easily do them on my bed. If you wanted to, you would be able to do these poses in your pajamas right before you go to sleep.

I also recommend listening to some relaxing music while doing these poses. Pandora has a few different yoga-related stations. I personally like listening to classical music.

Also, be careful! TourTravelWorld.com has a great list of precautions to consider before attempting yoga for the first time.

Upside-down relaxation

1. Upside-down relaxation | Fitness Magazine

This pose is to be done for up to two minutes. You just scoot all the way up to the wall and put your legs up the wall. Lay your arms beside you with your palms up. I also like to close my eyes, because I feel more relaxed.

Child’s pose

2. Child’s pose | Health Magazine

For this pose, you start out on your hands and knees. Then shift your hips back towards your heels. Hold for up to two minutes.

Reclined bound angle pose

3. Reclined bound angle pose | Mind Body Green

In the reclined bound angle pose, put a pillow under you back for support. Then put your heels together and relax your legs. Lay your arms to your sides with you palms facing up. Hold for at least two minutes.

Reclined twist

4. Reclined twist | Best Health Magazine

In this pose, first lay down with your knees pulled to your chest. Then let them go to one side. Try doing this for one minute on each side.

Savasana

5. Savasana | Women’s Health Magazine

This is arguably the easiest pose in all of yoga. Lay down with your arms to you side and palms facing up. I like to focus on relaxing each part of my body individually while I am in savasana.

Do you feel exercise helps your quality of sleep? What do you do to relax before bed? Let me know!

How much should you sleep in college?

National Sleep Foundation

Last week, on Monday, February 2, the National Sleep Foundation (NSF) published a press release stating that the organization has changed its recommendations for the amount of sleep different age groups should get. These recommendations are based off a study done by experts in several different fields, including sleep, anatomy, and physiology. The study was published in Sleep Health: The Journal of the National Sleep Foundation. 

Not only were the time periods for sleep adjusted, but two new age categories were added: younger adults (18-25) and older adults (65+). It also added a new range of may be appropriate. Here is the full list of recommendations:

Age	Recommended	May be appropriate	Not recommended
Newborns 0-3 months	14 to 17 hours	11 to 13 hours 18 to 19 hours	Less than 11 hours More than 19 hours
Infants 4-11 months	12 to 15 hours	10 to 11 hours 16 to 18 hours	Less than 10 hours More than 18 hours
Toddlers 1-2 years	11 to 14 hours	9 to 10 hours 15 to 16 hours	Less than 9 hours More than 16 hours
Preschoolers 3-5 years	10 to 13 hours	8 to 9 hours 14 hours	Less than 8 hours More than 14 hours
School-aged Children 6-13 years	9 to 11 hours	7 to 8 hours 12 hours	Less than 7 hours More than 12 hours
Teenagers 14-17 years	8 to 10 hours	7 hours 11 hours	Less than 7 hours More than 11 hours
Young Adults 18-25 years	7 to 9 hours	6 hours 10 to 11 hours	Less than 6 hours More than 11 hours
Adults 26-64 years	7 to 9 hours	6 hours 10 hours	Less than 6 hours More than 10 hours
Older Adults ≥65 years	7 to 8 hours	5 to 6 hours 9 hours	Less than 5 hours More than 9 hours

I fall under the new young adult category as a 21-year-old. This recommendation is basically that college-age people (18 to 25 years) should be getting seven to nine hours of sleep. Six hours or 10 to 11 hours may be an acceptable amount of sleep, and less than six hours and more than 11 hours is not recommended.

I know that as a college student, I don’t usually get a steady amount of sleep. I might go to sleep really late at night and wake up early during the week to work on homework. On the weekends, I might stay up late to hang out with friends or I might sleep in really late on a Saturday or Sunday.

The NSF has a few sleep tips to go along with its new guidelines. They are:

• Stick to a sleep schedule, even on weekends.
• Practice a relaxing bedtime ritual.
• Exercise daily.
• Evaluate your bedroom to ensure ideal temperature, sound and light.
• Sleep on a comfortable mattress and pillows.
• Beware of hidden sleep stealers, like alcohol and caffeine.
• Turn off electronics before bed.

I can definitely improve on a number of these, including sticking to a schedule, a bedtime ritual, exercise, and especially caffeine. I know a lot of other college students have the same issues. I know I could never live without caffeine, but I could try cutting back on coffee and pop after 3 p.m. I also have a bad habit of sleep with my phone in my bed. I think charging my phone across the room from my bed could really help with the quality of my sleep.

I’m going to try these things out and see how it goes!

What sleep habits could you improve upon? Do you get the amount of sleep recommended by the NSF? Let me know!