Poor sleep has been associated with an increased risk of high blood pressure, obesity, and compromised immune system functioning. It can also do a number on your mental state, making you more negative and irritable. One of the biggest factors affecting sleep quality is the condition of a person's bedroom. Dautovich says the best bedrooms for sleep are general those that are dark, quiet, cool, and comfortable. These days there are many different products out there that may get you the right bedroom for your sleep needs. Here are some of the most popular products and how they may help.
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NOISE MACHINES
Dautovich says that a noiseless night is best for sleep. Since this is not possible for many of us, she says the sounds we really need to eliminate are the ones that are unpredictable. That means getting rid of typical sleep disruptors - like ambulances or a slamming door - but also music, which is better for preparing to sleep rather than keeping you snoozing. If you do have unavoidable sounds encroaching on your sleep, try a white noise machine. Marpac's Dohm ($54.95 on Yahoo Shopping) is National Sleep Foundation recommended and an old favorite.
GRADUAL LIGHTING ALARMS
Sitting up late at night with TV, computer, and phone screens in our face can wreak havoc on our sleep.
"Light is very important for sleep and is really the dominant cue that helps in training our circadian system, which regulates sleep and wake," says Dautovich. Our bodies are designed to be up and active when it's light and resting when it's dark. That also means that we're programmed to start waking up when the sun rises. For that reason, alarms that gradually get brighter as it gets closer to our wake up time may work well for some people. Philip's Wake-Up Light ($100 on Yahoo Shopping) is a favorite among proponents of progression light clocks.
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MAGNETIC MATTRESS
In general, the science concerning the use of magnets to improve health and wellbeing is at best shaky. This is no different when it comes to sleep. However, Dautovich is a proponent of having people use whatever works best for them and some people swear magnetic mattresses help with pain and insomnia. If you want to try this trend for yourself, you should probably start with an inexpensive mattress pad, many of which you can find on Amazon or Overstock. [$40; overstock.com]
SLEEP TRACKER
The SleepTracker is a watch that also keeps track of your sleep patterns so that it can wake you up during your lightest state of sleep. There are four stages to sleep, the first two are light and the other two are deep sleep. When people wake up from deep sleep they can experience sleep inertia, that groggy feeling that makes it seem like you didn't sleep enough even if you got 10 hours. Dautovich isn't sure the SleepTracker is the total solution to sleep inertia but says the idea behind it - to pay more attention to sleep patterns - is a solid one. [$145 on Yahoo Shopping]
Monica Rodriguez | Getty ImagesANTI-ALLERGEN SHEETS
The air isn't the only thing that can harbor sleep-disrupting allergens. Fabrics can also cling on to the dust that make us sniff and sneeze. If you suspect you're sheets are irritating you, try switching detergents first. Beyond this, you can also get special sheets, like Allergy Armor Ultra (starting at $84 on Yahoo Shopping), that have a special lining and weave that act as barriers against dust mites.
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CHILLOW
Generally people sleep better when the temperature is cooler, says Dautovich, so the idea behind the Chillow, a cold pack for your pillow, is sound. But it's not for everyone. Some call it a Godsend, others think it's too much work for too little effect. Fortunately, it's inexpensive enough to take for a spin without much to lose. [$14 on Yahoo Shopping]
AIR PURIFIERS
Just because you close the doors to the outside world, doesn't mean you're keeping its pollution and allergens out.
Research has shown that keeping the air in your bedroom fresh can help you sleep better, regardless of whether you suffer from allergies or asthma. Some people may be happy simply spraying Febreze but if you want a purifier, the Bedroom Machine by Austin Air (starting at $765 on Yahoo Shopping) is top-of-the-line.
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BLACK OUT CURTAINS
The workings of our circadian system also means most people need it to be very dark in order to sleep well. One solution is wearing a sleep mask but these can feel stifling or fall off during the night. Using blackout curtains are an alternative way to help keep light (and even sound) from interrupting your sleep. Eclipse (starting at $30) is a popular brand for both light and sound reduction.
AROMATHERAPY
A large part of having a good sleep environment is making sure your bedroom cues relaxation rather than wakefulness. This is why Dautovich advises people keep work, serious discussions, and TV watching out of the boudoir. It's also why some people use aromatherapy to improve their sleep. There are special pillows and bedding you can buy but if you're just starting out, give Bath & Body Works Lavender Chamomile pillow mist ($10) a test drive.
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Photo: Nils Hendrik Mueller | Getty ImagesTURN OFF YOUR GADGETS
While it's tempting to find an app or electronic device to help you sleep, there's one inconvenient truth about most electronics: They're sabotaging your sleep, according to a recent study from the Rensselaer Polytechnic Institute.
Researchers found that melatonin, a hormone secreted by the body to help promote sleep, is suppressed when you're exposed to more than two hours of blue light - which is emitted by iPads, computers, phones, and LCD television screens - before you go to sleep. Previous research shows that lower levels of melatonin can cause less and lower-quality sleep. To counter these effects, try to reduce your blue-light exposure before bed by dimming your device to its lowest level, changing the contrast to a black background with a white font, moving it farther from your face, and avoiding alarm clocks with blue light while sleeping, says study co-author Mariana Figueiro.
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Source: http://shopping.yahoo.com/news/10-products-to-help-you-get-a-better-night-s-sleep-184632434.html
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