Create a Sleep Cocoon

Recharge


The truth about getting better sleep is if it were that easy, everyone would be doing it. Wouldn’t it be great if you could flip a switch and just sleep better? Too bad sleep is such a complicated, but important aspect of brain health.

Sleep problems are associated with cognitive decline. Want to get better sleep and in turn, protect your brain health? Then, it’s time to get detail-oriented.

Take some time to evaluate your sleeping environment (a.k.a. your bedroom). Is it a space that radiates calm and tranquility? Do you think a stranger would be able to get a good night’s sleep there? Ask yourself the following questions:

  1. Is the room quiet?
  2. Is the room dark? Are there any lights radiating from electronic devices?
  3. Is the room too hot? The best sleeping environments are around 60-67℉ (15-19℃).
  4. Is the room clean? Clutter can cause anxiety (and is a fall hazard).
  5. Are the sheets and pillows clean and comfortable?
  6. Is your mattress big enough? Is it too firm or too soft?

Small changes in your bedroom can often make a big difference. Trading in your old, scratchy sheets for a new, soft set can make you feel like you’re in a new bed. A new pillow that supports your neck can change sleep for the better. Removing distractions from the room might mean fewer wake-ups throughout the night.

The goal is to get around 8 hours of uninterrupted sleep each night.

References

  • Jelicic, M., Bosma, H., Ponds, R. W. H. M., Van Boxtel, M. P. J., Houx, P. J., & Jolles, J. (2002). Subjective sleep problems in later life as predictors of cognitive decline. Report from the Maastricht Ageing Study (MAAS). International Journal of Geriatric Psychiatry, 17(1), 73–77. doi:10.1002/gps.529
  • National Sleep Foundation. (2009). What Makes A Good Night’s Sleep | National Sleep Foundation. Retrieved February 5, 2020, from https://www.sleepfoundation.org/articles/what-makes-good-nights-sleep