Sleep – the elusive but essential state of rest that can often feel like an enigma. We’ve all been there, tossing and turning, unable to quiet the thoughts racing through our minds, desperately yearning for a peaceful night’s sleep. But fear not, because we’re here to shed light on the path to better sleep quality, courtesy of EZ Living Interiors enlightening infographic, “How To Improve Sleep Quality.”

Understanding the Importance of Sleep

Before we dive into the tips and tricks that will revolutionise your sleep routine, let’s pause for a moment to reflect on why sleep is so crucial. Sleep is the body’s natural way of rejuvenating, healing, and recharging. It’s the time when our cells repair themselves, our memories consolidate, and our minds unwind. A good night’s sleep isn’t just a luxury; it’s a fundamental necessity for our physical and mental well-being.

The Sleep Quality Journey Begins with Your Environment

As EZ Living Interior’s infographic brilliantly illustrates, your sleep environment plays a pivotal role in the quality of your slumber. Here are some key takeaways:

1. Create a Soothing Sanctuary

Your bedroom should be a tranquil retreat, a place where you can escape from the chaos of the world. Soft, muted colours, cosy bedding, and tasteful decor can transform your room into a calming oasis.

2. Temperature Matters

Maintaining an optimal room temperature is vital. The infographic suggests a temperature range of 60-67°F (15-19°C) for the best sleep. This helps your body regulate its temperature more effectively, allowing you to drift into dreamland comfortably.

3. Banish the Blue Light

Electronic devices emit blue light that interferes with your body’s production of melatonin, the hormone responsible for regulating sleep. EZ Living Interiors infographic advises shutting down screens at least an hour before bedtime.

4. Declutter for Peace of Mind

A clutter-free space equals a clutter-free mind. The infographic recommends tidying up your bedroom to create a sense of order and calm.

Mastering Your Sleep Routine

In addition to your sleep environment, your nightly routine can significantly impact the quality of your sleep. Here’s what you need to know:

1. Consistency is Key

Try to stick to a regular sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate your body’s internal clock.

2. Wind Down Wisely

Engage in calming activities before bed, like reading, taking a warm bath, or practising relaxation techniques. These can signal to your body that it’s time to relax and prepare for sleep.

3. Watch What You Consume

The infographic advises against heavy meals, caffeine, and alcohol close to bedtime. These substances can disrupt your sleep cycle and hinder your ability to achieve deep, restorative sleep.

The Power of Movement

Physical activity is another factor that can significantly affect your sleep quality. According to the infographic:

1. Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Just be mindful of the timing; strenuous exercise close to bedtime can be counterproductive.

2. Daylight Exposure

Exposure to natural light during the day can help regulate your body’s sleep-wake cycle. Try to spend time outdoors and let the sunshine in whenever possible.

Final Thoughts

Sleep is not a luxury; it’s a necessity for a healthy and fulfilling life. EZ Living Interiors infographic, “How To Improve Sleep Quality,” serves as an invaluable roadmap to achieving better sleep. By making simple adjustments to your sleep environment, routine, and physical activity, you can unlock the door to the restful, rejuvenating sleep you deserve.

So, what are you waiting for? Explore the infographic, implement these tips, and embark on your journey to sweet dreams and a happier, healthier you. Remember, a well-rested you is a happier you, and a happier you can conquer the world.

Sweet dreams!

Disclaimer: The information provided in this blog is for general informational purposes only. Consult with a healthcare professional for personalised advice on improving your sleep quality.

• Andorra’s capital, Andorra la Vella, takes top on the list based on noise, temperature, and crime
• Lisbon and Helsinki take second and third, respectively

New research has revealed the best European capitals for a good night’s sleep, with Andorra’s capital, Andorra la Vella coming out on top.

The study by BedKingdom.co.uk analysed several factors to determine where the best night’s sleep can be had, which was the average temperature compared to the ideal sleeping temperature, quietness, and concerns about crime.

It found that Andorra’s capital, Andorra la Vella, is the best European capital for a good night’s sleep. 80% of residents believe the city to be quiet, and just 6.75% of residents have concerns about their home being broken into, meaning it scores well. This is despite the area’s average temperature year-round being 9.8°C, nearly half the ideal sleeping temperature of 18.3°C.

Portugal’s capital, Lisbon, takes second place on the list. It sits much closer to the ideal sleeping temperature with a year-round temperature of 17.5°C. Additionally, 63.14% of residents consider the city quiet, and 22.11% are concerned about their homes being broken into.

Helsinki takes third place on the list, and despite the Finnish capital having a lower year-round temperature than other entries, 76.2% of residents consider the city quiet, and just 15.84% of them are worried about their homes being broken into.

Taking fourth place on the list is the Swiss capital of Bern. 62.5% of residents in the city consider it quiet, with 16.04% worried about their homes being broken into. It scores well compared to other cities despite having an average temperature of 8.2°C, nearly half the ideal sleeping temperature.

Rounding out the top five is Montenegro’s capital of Podgorica. 78.95% of residents consider the city quiet, the area has a year-round average temperature of 15.3°C, and 43.66% of people are worried about their homes being broken into.

#	Capital	Average year-round temperature (degrees Celsius)	Ideal sleeping temperature (degrees Celsius)	Difference between sleeping temp and year-round temp	Percentage of people who consider the city quiet (noise pollution)	Percentage of people worried about home being broken into
1	Andorra la Vella	9.8	18.3	8.50	80.00%	6.75%
2	Lisbon	17.5	18.3	0.80	63.14%	22.11%
3	Helsinki	5.9	18.3	12.40	76.20%	15.84%
4	Bern	8.2	18.3	10.10	62.50%	16.04%
5	Podgorica	15.3	18.3	3.00	78.95%	43.66%
6	Tallinn	6.4	18.3	11.90	67.77%	18.94%
7	City of San Marino	11.8	18.3	6.50	50.00%	12.50%
8	Vienna	10.4	18.3	7.90	70.15%	25.72%
9	Vilnius	6	18.3	12.30	68.62%	23.31%
10	Oslo	5.7	18.3	12.60	69.40%	24.45%

Commenting on the findings, a spokesperson for BedKingdom.co.uk said: “It often happens that how easy it is to get a good night’s sleep in an area can be a deciding factor on where to live, among other things. People worrying about their home being broken into is likely a result of a high crime rate, so if you’re living with stress about this, and where you live is particularly loud, it may be time to think about moving.”

The machine learning model can effectively predict a patient’s risk for a sleep disorder using demographic and lifestyle data, physical exam results and laboratory values. CREDIT Hernan Sanchez, Unsplash, CC0 (https://creativecommons.org/publicdomain/zero/1.0/)

A machine learning model can effectively predict a patient’s risk for a sleep disorder using demographic and lifestyle data, physical exam results and laboratory values, according to a new study published this week in the open-access journal PLOS ONE

The prevalence of diagnosed sleep disorders among American patients has significantly increased over the past decade. This trend is important to understand better and reverse since sleep disorders are a significant risk factor for diabetes, heart disease, obesity, and depression.

In the new work, the researchers used the machine learning model XGBoost to analyze publicly available data on 7,929 patients in the US who completed the National Health and Nutrition Examination Survey. The data contained 684 variables for each patient, including demographic, dietary, exercise and mental health questionnaire responses and laboratory and physical exam information.

Overall, 2,302 patients in the study had a physician diagnosis of a sleep disorder. XGBoost could predict the risk of sleep disorder diagnosis with a strong accuracy (AUROC=0.87, sensitivity=0.74, specificity=0.77), using 64 of the total variables included in the full dataset. The greatest predictors for a sleep disorder, based on the machine learning model, were depression, weight, age and waist circumference.

The authors conclude that machine learning methods may be effective first steps in screening patients for sleep disorder risk without relying on physician judgement or bias. 

Samuel Y. Huang adds: “What sets this study on the risk factors for insomnia apart from others is seeing not only that depressive symptoms, age, caffeine use, history of congestive heart failure, chest pain, coronary artery disease, liver disease, and 57 other variables are associated with insomnia, but also visualizing the contribution of each in a very predictive model.”