IKEA sleep survey shows that 65 % in Latvia at least partially feel dissatisfied with their life-work-sleep balance. However, every third does not consider sleeping a priority, while a quarter of the respondents only devote up to 6 hours to the night’s rest. The psychiatrist Natālija Bērziņa shares her thoughts about what steals our precious minutes of sleep and reveals how to protect it.
Life-work-sleep balance
The sleep expert has noticed a tendency that people do not consider sleep a priority, often sacrificing it for the benefit of career, work, studies, family, thus only increasing the group of people with chronic sleep deprivation. Natālija Bērziņa says that a healthy balance prevails when we divide the day into three approximately equal parts. We should devote 8 hours to work, the same amount of time to sleep and to other activities. The connection between our sleep and the time spent awake is reciprocal. This is why burnout at work, dissatisfaction with one's job, too intense or insufficient physical activity, unhealthy diet, relationships with others can affect the quality of sleep, while the insufficient or poor sleep can have a negative impact on productivity, physical or emotional wellbeing.
Sleep has its enemies
IKEA sleep survey shows that 29% in Latvia complain of a poor sleep quality. N. Bērziņa reveals the main enemies of a good sleep:- Caffeine. It is recommended to avoid it for at least 4 hours before sleep.
- Alcohol and nicotine. At least 4 hours before sleep, do not smoke or drink alcohol.
- Blue light. Do not keep electronic devices in your bedroom, lower the brightness of their screens, or wear the blue light blocking glasses.
- Sports. If you exercise, choose light or medium intensity exercises a few hours before sleep.
- Temperature. Set a comfortable temperature in the bedroom. Remember to air often.
“COVID-19 infection or any other pandemic can cause certain changes in a person`s daily life and sleep-wake rhythm. For many work and life balance changed, increased anxiety about one's own and loved ones' health, financial insecurity, and negative information about coronavirus that created preconditions for an unhealthy sleep regime. During the pandemic, the issue of insomnia and its contributing factors like lifestyle, lack of movement, emotional stress emerged.”
Natālija Bērziņa, psychiatrist
Natālija Bērziņa, psychiatrist
Keep the bedroom for sleep
A good night’s rest needs a good atmosphere. The room you sleep in must be ventilated, cool, dimmed, quiet, and uncluttered. Furthermore, you should keep the bedroom for nothing else but sleep. Avoid other activities like reading, working or watching TV in the bedroom.
Less light for the night
The research shows that some people are unable to fall asleep due to too much light in their bedroom. The light tricks our bodies into thinking it’s time to wake up and makes falling asleep harder. This is why complete darkness is the best environment for sleeping. Block-out curtains and blinds can make a big difference by keeping natural light and city lights out. According to the sleep specialist, the bedtime lighting should be in a red or yellow-light spectrum, warm and less intense.
Time to make your bed
48 % in Latvia say that a comfortable pillow and duvet can help them fall asleep. Pick a pillow and a duvet that makes you feel the most comfortable. Hard and high pillows are better for back and side sleepers, the soft ones are a good choice if you usually sleep on your stomach, while ergonomic pillows are designed to give your head and neck the right support no matter your sleeping position. No less important is the duvet. As the seasons change, your duvet should change as well. The light warm duvet is a good choice for summer if you often feel warm while sleeping, and the extra warm duvet is great for winter.
Bedtime rituals
Before going to bed, try to pamper yourself with some repetitive and soothing rituals: having a warm bath, drinking herbal tea, listening to calm music, meditating, reading, or writing down the emotions and thoughts that have accumulated during the day. It not only helps to relax, but also makes our brain relate such rituals to falling asleep.“A good night’s rest depends not only on bedtime activities, but also on our behaviour during the day. For a regular sleep-wake rhythm, it is important to spend enough time in natural light, to eat regularly and to be active. The amount of stress experienced that day can also affect our sleep. Every day, both weekdays and weekends, we should go to bed and get up at a similar time to improve the circadian cycle that helps us fall asleep and wake up.”
Natālija Bērziņa, psychiatrist
Natālija Bērziņa, psychiatrist
Win a room for better sleep
Visit the IKEA Riga store and find at least 3 better-sleep tips. Take a picture of them and win a bedroom made for better sleep.
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