Want to sleep better? Try leaving your window OPEN

Opening a bedroom window at night can lead to better sleep and better thinking skills.

Fresh air, which ventilates the room better, helps sleep, suggests a study of 40 people.

This may explain why people who slept with the window open performed better on a mental ability test the next day.

Researchers recruited people willing to track their sleep for two weeks.

In the first week they slept normally, and in the second week they were asked to open the windows and bedroom door if they were normally closed or to close them if they were normally open.

When people slept with the window open, they slept significantly longer, according to wrist-worn sleep trackers.

They made significantly fewer errors on a three-minute reasoning test that asked about the relationship between different objects.

Dr. Pawel Wargocki, lead author of the study from the Technical University of Denmark, said: “Bedroom air quality can affect your cognitive abilities, such as: B. Your ability to concentrate, understand and react.

“Sleeping in a well-ventilated bedroom boosts your cognitive abilities.”

The study, published in the journal Building and Environment, found results from 29 bedrooms where people opened or closed their doors or windows from one week to the next and indoor air quality changed significantly as a result.

When people slept with the bedroom window open, they reported feeling less sleepy in the morning and at night.

With the window open, 87 percent of people reported sleeping well, compared to 70 percent with the window closed.

For those who don’t want a stuffy bedroom but are concerned about safety, noise or cold with the window open, Dr said an open window.’

The study, conducted between September and December 2020, suggests that opening the bedroom door may not improve air quality enough to promote sleep.

There was no effect on sleep duration when subjects kept their bedroom doors open.

A much larger study is needed to confirm the new study’s findings, but the findings follow an earlier small study involving members of the same research team that suggested opening a bedroom window reduced snoring.

Tips for falling asleep and sleeping better

As a result of insomnia, you often have trouble sleeping. It can get better if you change your sleeping habits

One in three adults in the UK and almost half of adults in the US suffer from insomnia, and millions more report sleepless nights.

Prolonged sleep deprivation can lead to obesity, diabetes and cardiovascular disease.

Insomnia can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work and jet lag.

If you regularly suffer from insomnia, there are simple ways to improve your sleep hygiene.

Maintain regular bedtimes

• Try to go to bed when you feel tired and get up at the same time every day.

Create a relaxing space

• Dark, quiet, and cool environments generally make it easier to fall asleep and stay asleep.

move

• Exercise is good for your physical health and your mind. It can also help you sleep better. Just don’t do vigorous exercise too close to bedtime.

Don’t force it

• If you find you can’t fall asleep, get up and do something relaxing. Then go back to bed when you feel more sleepy.

Write down your concerns

• If you find that your worries keep you up at night, try writing them down before you go to bed.

Lighten up the caffeine

• Alcohol and caffeine can prevent you from falling asleep and staying asleep. Cutting back on caffeine right before bed and alcoholic beverages can help you rejuvenate.

Source GGZ