Expert advice: quality sleep is the foundation of a happy life

Sleep deprivation epidemic?

A recent representative survey has revealed that 1 in 4 people in Estonia lack sufficient sleep and and over a third wake up feeling unrested. Such results may be attributed to the fast pace of life and the glorification of overwork. However, sleep deprivation does not enhance productivity. Psychologist and sleep consultant Kene Vernik explains why quality sleep is so important for us and offers practical advice on how to create the ideal environment for restful sleep.
   

“People often sacrifice sleeping hours to have more time for themselves, accomplish their goals, and just do more. However, research reveals that we are less productive and creative with fewer hours of sleep. Sleeping 7 hours or less can reduce productivity by up to 30%.”

Kene Vernik, psychologist and sleep consultant
 

Psychologist and sleep consultant recommends:

• Get enough sleep each night in a range of 7-9 hours.
• Go to bed and wake up at the same time every day.
• Spend 4-5 hours in bright light, preferably in the first half of the day.
• Don’t exercise too late. The best time for exercise is in the morning or in the afternoon between 16:00-18:00.
• Avoid coffee and alcohol right before bedtime. Have a light snack if you're feeling hungry to prevent body stress, just keep in mind that eating too late can also push your sleep time later. The latest meal should be consumed 4-5 hours before bedtime.
• One hour before bedtime, turn off screens. Instead, let your body engage in simple tasks: tidying up, preparing for the next day, laundry, or engaging in light hobbies (like drawing, painting, sculpting, puzzles...).
• Talk or write about positive things using thought journals or listen to guided meditation recordings, such as self-compassion exercises or mindfulness techniques.

Seasonal bedding: choosing the right duvet and covers for year-round comfort

With changing seasons, it is recommended to change duvets accordingly. Only after carefully chosen the appropriate warmth rating will a duvet provide comfort. “Just like with clothes—we do not wear warm clothes in summertime and sandals in winter. A practical choice, if you want to vary the warmth of your duvet depending on the season, is choosing an all-seasons duvet. It provides the perfect level of warmth throughout the year”, advises interior designer.

Bedding covers can also help to achieve better temperatures. The interior designer shares that linen, cotton and lyocell are materials that breathe, absorb moisture, and help the body maintain a comfortable, even temperature regardless of the season.
 

Pay attention to light

“In order to create complete darkness in the bedroom, thick room-darkening or block-out curtains can help. They will not let much-needed sleep be disturbed by moonlight, streetlights or daylight, and will also ensure total privacy. Even more, block-out curtains can help save on bills, as they are effective at keeping out both draughts in the winter and heat in the summer,” says Head of IKEA interior design department Brita Mikvere.
 

Create a darker bedroom

Another easy-to-implement solution to ensure darkness in the bedroom is block-out blinds. They can be mounted inside or outside the window recess, or in the ceiling. If the home is a rental property, then no-drill block-out blinds would be the most fitting choice. For added softness and beauty in the room, one can always add day curtains. And of course, when travelling and sleeping in other places, an eye mask can effectively keep the light out, helping to relax.
 

Choosing a new mattress

“Our range includes mattresses for various tastes and comfort needs: from the most common to the highest-quality ones, including those made of natural materials. We offer three types of mattresses: polyurethane foam, spring, and pocket spring mattresses. However, you should first consider the level of firmness you prefer: medium, hard, or very hard. The firmness of the mattress depends on the materials used in its base: springs, polyurethane foam, or latex, as well as the top layer”, says Head of IKEA interior design department Brita Mikvere.
 

Choose the right material and filling

In addition to choosing the warmth rating of your duvet, you can also select between different materials with various advantages and characteristics: 

• Some of the quilts have soft fibre filling made of a mix of cotton, polyester and/or polypropylene. These fibres are light and retain their volume and insulating ability easily. They also allow your body to breathe, which helps maintain an even temperature throughout the night. Additionally, quilts made in these material mixes are easy to wash in high temperatures, which kills dust mites. 
• Meanwhile, duck down and feather duvets are well known for their insulating abilities. A duvet filled with down and feathers will keep you warm while remaining light, fluffy and soft. The more down there is, the softer, warmer and lighter the duvet will be, while feathers help draw away moisture to keep you dry. Additionally, it can be washed at high temperatures to kill dust mites and even tumble dried.
• A good choice for allergy sufferers is a duvet with silk filling, as silk is resistant to dust mites and dirt. It is also ideal for those who prefer a light, warm duvet, making it perfect for warmer seasons or if you often feel warm during the night. The silk filling is temperature-regulating, keeping you warm when it’s cold and cool when it’s hot. It also breathes and circulates air, allowing moisture to evaporate and creating a good sleep environment. Another benefit is that it’s easy to freshen up your silk duvet. Simply air it a couple of times a year to allow the silk to breathe, revitalise and regain its fluffiness.
• Wool duvets are durable, they allow air to circulate, transport moisture away and provide a comfortable sleeping climate with an even temperature. Cosy wool is a natural, brathable material, allowing air to circulate, keeping you comfortable and dry. The wool keeps you warm and snug and is temperature-regulating, ensuring an even, comfortable sleeping temperature all night. The duvet is easy to care for, as the wool fibres are naturally odour and dirt-resistant. Occasional airing will keep it fresh. Machine wash whenever needed.

 

Which curtains or blinds to choose?

Depending on the fabric selected, one can create different moods across the home. Heavier materials provide excellent insulation and can reduce outside noise, perfect for creating a cosy sanctuary in the living room. Lighter fabrics, on the other hand, offer a breezy and airy feel, ideal for a more relaxed setting. The choice of fabric also affects how well the curtains will drape, so consider the overall look. Pairing two different styles of curtains or mixing them with blinds gives the flexibility to fine-tune the amount of light entering the room.

• Sheer fabric curtains diffuse daylight entering the room when it is brighter outside and soften glare on TV and digital screens. This style of curtains is perfect to use in a layered window solution.
• Light filtering curtains and sheer or light-filtering blinds dim the daylight entering the room when it is brighter outside and reduce glare. They give a comfortable sense of privacy since people cannot see in during the daytime. The outside light still comes through and creates a cosy atmosphere in the room.
• Room-darkening curtains make a room darker, quieter and cosier – perfect for watching a movie or treating yourself to a stay-in. Room-darkening curtains give a strong sense of privacy as people cannot see in day or night. They can be paired easily with sheer curtains and other textiles. “Combining sheer curtains with thick darkening ones adds depth to a room, and is an easy way to enhance the style of any space. You can easily choose to let light in with sheer curtains or block the view with heavier textiles,” says the interior designer.
• Block-out curtains are perfect for the bedroom since they block light from shining through and completely darken the room. They make sure that sleep won't be disturbed by moonlight and streetlights – or that you won’t be woken by the sun when you want to sleep in late. Block-out curtains are also effective at keeping out both draughts in the winter and heat in the summer. Furthermore, thick block-out curtains help soften the acoustics of the room.

 

How to keep indoor air clean?

Clean indoor air is an important factor for health and quality of sleep. The good news is that people are able to purify the air in their home.

• Keep your home clean. “To have clean air, your home should be clean and dust-free. While doing chores, do not use cleaning agents that contain air-polluting chemicals. Use storage solutions and minimise clutter to reduce dust-collecting surfaces. Vacuum frequently, particularly rugs, which can accumulate pollutants”, - says Brita Mikvere.
• Use mild cleaning products. The interior designer advises using cleaning products free from harsh chemicals and fragrances. Use a product as strong as needed – for regular cleaning, use mild products, and only seek out stronger products for occasional deep cleans or stubborn stains. You can even make your own cleaning products with natural ingredients such as vinegar and baking soda. However, it is recommended to ventilate your home during and after the use of cleaning products. 
• Cook with extractor hood on. “Whatever cooking method you have available, be sure to use an extractor hood and ventilate the room during and after cooking. Frying foods and using a toaster can emit combustion particles. Place toasters under the fan while in use, and place frying pans as far back on the stove as possible,” - says the life at home specialist. 
• Ventilate the rooms. Unless you live in a highly polluted area, make it part of your routine to air your home by opening windows when the outside air quality is best, which is often at night. During the cold season, ventilate the rooms thoroughly but briefly. For example, open the window wide for a couple of minutes twice a day, in the morning and in the evening.
• Do not keep candles near open windows. Fireplaces can make for a cosy atmosphere but cause a lot of particle pollution. If you use a fireplace, make sure to ventilate to minimise the amount of smoke and soot inside. If you burn candles, keep them away from drafty areas. Burning candles near air vents, fans or open windows will cause your candles to soot, emitting unsafe particles into the air.
• Bring greenery indoors. The interior designer recommends starting to grow houseplants. Some species are able to absorb volatile organic compounds. 
• Use air purifier at home. Consider using filters or an air purifier.  IKEA has developed FÖRNUFTIG and STARKVIND air purifiers. Both feature a pre-filter that captures large particles such as hair and dust. There is also a filter for particle removal that is optimised to filter away approximately 99.5 per cent of smaller airborne particles such as PM2.5 particles, dust and pollen, and finally, a gas filter that absorbs various gaseous pollutants such as formaldehyde and other VOCs and reduces unpleasant odours such as those from smoking and cooking.