Good sleep is the building block for the day
We spend on average one-third of our life sleeping, sleep is essential for human health and well-being. Good quality sleep is necessary to help the body recover and restore energy in order to maintain its many important functions as well as to cope with everyday life. This article explores the quality of sleep in relation to the indoor climate in a bedroom — what measures may be taken to ensure the right indoor climate in a bedroom to further secure a good night's sleep?
Are you sleeping well?
Sleep quality can be defined as an individual's self-satisfaction with all aspects of the sleep experience. The sleep experience includes factors such as the number of hours a person sleeps in relation to the amount of time a person spends in bed, the duration of actual sleep, how long it takes to fall asleep, and the amount of time a person spends awake in bed after being fully awakened. On average, an adult person needs 7-8 hours of sleep per night.
There may be significant differences in how different individuals feel after a night in bed, much depending on the quality of sleep. Good sleep quality can give the positive effects of feeling rested and expectant for high productivity and excellent performance the next day. Poor sleep quality, on the other hand, can have consequences such as daytime dysfunction, slow responsiveness and irritability or impatience. Chronic sleep deficiency can even affect brain function and increase the risk for a variety of health conditions, for instance, diabetes, obesity, kidney disease and stroke.
There are several factors that can affect our sleep experience and the quality of our sleep, one of them being the environment in which we rest and recuperate. In terms of creating a good indoor environment in a bedroom or room where sleep is of main priority, there are several things that are worth to be considered.
Is your bedroom's indoor climate making you sleep better?
Reasonably, there are countless parameters that affect the impression of a bedroom, such as lighting, sound level, design elements, textiles etc. However, now aware of the basic facts above, the indoor climate can very well be the most important factor to acknowledge. To mention a few of the aspects that may need to be adjusted in relation to the indoor climate in the bedroom is temperature, humidity level, airflow and pollution.
First and foremost, it is of great importance to make sure that the temperature is right. In a bedroom, it is recommended to let the temperature range between 19 to 21°C. However, the preferred bedroom air temperature varies greatly among different individuals. To exemplify, research shows that women sometimes choose up to 3°C warmer room temperature than men. Further, several other factors than human temperature or personal opinion also affect the preferred temperature, for instance the filling of duvets and pillows, quality of linen and pyjama fabrics.
A draught-free sleep environment and an indoor climate with comfortable levels of humidity, will also make a significant difference to a person's ability to gain good quality sleep. Airflow should be based on the activity taking place in the room and the type of space that is being ventilated.
A draught-free bedroom will help avoid issues like irritated eyes and muscle stiffness. The air supply and extraction of air should therefore never cause unpleasant draught for the ones using the premises. In relation to humidity, the human body and skin naturally emit moisture during sleep. The level of humidity in the bedroom is therefore essential to avoid experiencing excessively dry skin and dry nasal passages in the morning. A humidity level at 40-50% is normally comfortable for the human body and allows a distinct margin to a level that causes the growing of mold or other building-related problems.
When the temperature is adjusted to a recommended level, the air exchange is ensured to not cause any disturbing indoor breeze, and when the humidity levels are healthy and comfortable, further fine tuning of the indoor climate should be considered. For instance, indoor pollutants, volatile organic compounds (VOC), are essential to keep at a low level to ensure an indoor climate that supports overall well-being. These pollutants are emitted from objects and the building itself, it could be from various technical equipment, from paint and furniture as well as from clothes and other textiles. Improvements, in the bedroom specifically, can be made by keeping computers and other electronics in a separate room and/or by using non-chemical air fresheners.
Would you like to know more?
Care to know more about the indoor climate in relation to sleep, rest and well-being, and about how a good indoor climate and a good night's sleep enable a healthy and alert, productive and perceptive tomorrow? Let us tell you more on our website about 'Sleep quality'.