Sleep by Design - Can your bedroom improve your health? cover art

Sleep by Design - Can your bedroom improve your health?

Sleep by Design - Can your bedroom improve your health?

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Sleep is not something that simply happens. It is something our environment either supports or undermines."When we think about improving sleep, many of us immediately turn to wearable technology, sleep trackers or the latest wellness trend. Yet according to Olympic Sleep Coach Sanjay Verma and Therese Haltuff of Norwegian bedding company Norsk Dun, restorative sleep begins long before our head touches the pillow. It begins with the environments we create. Their conversation reveals a fascinating overlap with the principles of Biophilic Design. From daylight and fresh air to natural materials, sensory comfort and our innate need to feel safe, the spaces around us quietly determine how well our bodies can recover each night. As Sanjay explains, sleep is far from passive."Most of us think sleep is a passive thing... but it's a very active process. Physically, mentally and emotionally, a lot happens when we sleep." People say time is the greatest healer. But actually, if you look closely, it's sleep which is the greatest healer."Sleep is the Foundation of WellbeingFor years, nutrition and exercise have dominated conversations around health and performance. Sleep has often been treated as an afterthought. Not anymore. Sanjay argues that sleep is not simply another pillar of wellbeing—it is the foundation upon which everything else depends."It's not one of the third or fourth legs of wellbeing. It is the foundation of health and wellbeing."Without sufficient sleep, even the healthiest diet or most carefully planned exercise programme cannot deliver the benefits we expect. Muscles fail to recover properly. Learning is impaired. Creativity falls. Emotional resilience declines. In other words, sleep is where the work of the day is completed.Designing a Bedroom as Nature intendedPerhaps the strongest message throughout the discussion is that the bedroom itself should become an environment designed specifically for restoration. Sanjay offers a wonderfully simple description:"The bedroom should be like a cave: dark, cool, quiet."For anyone working in Biophilic Design, this immediately echoes the concept of prospect and refuge. Throughout human evolution we slept in places that felt protected, sheltered and secure. Our brains continue to seek those same environmental cues today.He identifies the essential ingredients for better sleep:A cool room with good temperature controlComplete darknessQuiet surroundings with minimal noise disturbanceFresh, well-ventilated airComfortable humidity levelsMinimal electronic devicesA clutter-free space that feels safeEven tiny details matter."Our eyes can sense light even when our eyes are closed."That small standby LED on a television or charger may seem insignificant, but our brains remain remarkably sensitive to light throughout the night. Likewise, even slight increases in room temperature can fragment deep sleep, reducing the quality of overnight recovery.Why Nature helps us sleep betterOne of the most compelling parts of the conversation explores how our connection with nature throughout the day influences sleep at night. Morning daylight is particularly important."If you want really good quality sleep in the night, start in the morning getting bright light."Natural morning light resets our circadian rhythm, signalling to the brain that a new day has begun. Around sixteen hours later, this helps stimulate the release of melatonin—the hormone that prepares us for sleep. Time outdoors offers even more benefits. Walking, exercising and simply spending time in natural surroundings reduces stress while increasing serotonin production."Being in nature is de-stressing."That serotonin later becomes melatonin, reinforcing the body's natural sleep cycle. Biophilic Design has long recognised these benefits. Access to daylight, views of nature and opportunities to connect with the outdoors are not aesthetic luxuries—they are essential components of healthy buildings.A Scandinavian approach to RestTherese offers a fascinating insight into Norwegian attitudes towards sleep. Rather than viewing sleep as something to squeeze into busy lives, Scandinavians tend to treat it as an essential form of recovery. Fresh air plays a central role."Fresh air, movement and light is something that we relate to as wellbeing."Bedrooms are often kept cool with windows open throughout the year. Most couples also sleep under separate duvets. "Sleep is personalised. It's not romantic at all." The idea is beautifully practical. No disturbed sleep from fighting over bedding, and no overheating from sharing one duvet! Each person creates their own ideal microclimate. It is a simple solution grounded in comfort rather than convention.Natural Materials are best..The conversation then moves beyond architecture into one of the most overlooked aspects of sleep: the materials that surround us. Therese believes that many people overcomplicate sleep."The body already knows how to do this. We just have to stop ...
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