IKEA sleep survey shows that 73% in Lithuania at least partially feel dissatisfied with their life-work-sleep balance. However, every fourth does not consider sleeping as a priority, while almost a quarter of the respondents only devote up to 6 hours to the night’s rest. The sleep expert, neurologist Evelina Pajėdienė shares her thoughts about what steals our precious minutes of sleep and reveals how to protect it.
Life-work-sleep balance
The sleep expert has noticed a sad tendency that people do not consider sleep as a priority, often sacrificing it for the benefit of career, work, studies, family, thus only increasing the group of people with chronic sleep deprivation. Evelina Pajėdienė says that a healthy balance prevails when we divide the day into three approximately equal parts. We should devote 8 hours to work, the same amount of time to sleep and to other activities. The connection between our sleep and the time spent awake is reciprocal. This is why burnout at work, dissatisfaction with one's job, too intense or insufficient physical activity, unhealthy diet, relationships with others can affect the quality of sleep, while the insufficient or poor sleep can have a negative impact on productivity, physical or emotional wellbeing.
Sleep has its enemies
IKEA sleep survey shows that 41% in Lithuania complain of a poor sleep quality. E. Pajėdienė reveals the main enemies of a good sleep:• Caffeine. It is recommended to avoid it for at least 6 hours before sleep.
• Alcohol and nicotine. At least 4 hours before sleep, do not smoke or drink alcohol.
• Blue light. Do not keep electronic devices in your bedroom, lower the brightness of their screens, or wear the blue light blocking glasses.
• Sports. If you exercise, choose light or medium intensity exercises a few hours before sleep.
• Filling meals. Your dinner should be light and not too late. Avoid high-carbohydrate foods, salty and low-fat products in the evening.
“COVID-19 infection can have a direct negative impact on sleep. The onset or recurrence of this infection interferes with the patient's sleep-wake rhythm. However, indirect impact is also possible: changes in the work and life balance, anxiety about one's own and loved ones' health, financial insecurity and negative information about coronavirus can cause sleeping disorders to people who did not have such problems before. A new medical term COVID-insomnia has even emerged.”
Evelina Pajėdienė, sleep expert, neurologist
Evelina Pajėdienė, sleep expert, neurologist
Keep the bedroom for sleep
A good night’s rest needs a good atmosphere. The room you sleep in must be ventilated, cool, dimmed, quiet, and uncluttered. Furthermore, you should keep the bedroom for nothing else but sleep. Working, having fun and sleeping in the same room leaves no psychological and physiological connection with your bedroom as a space for falling asleep and waking up well rested.
Less light for the night
The research shows that every tenth in Lithuania is unable fall asleep due to bright lighting in their bedroom. The light tricks our bodies into thinking it’s time to wake up and makes falling asleep harder. This is why complete darkness is the best environment for sleeping. Block-out curtains and blinds can make a big difference by keeping natural light and city lights out. According to the sleep specialist, the bedtime lighting should be in a red-light spectrum, warm and less intense.
Time to make your bed
40% in Lithuania say that a comfortable pillow and duvet can help them fall asleep. Pick a pillow and a duvet that make you feel the most comfortable. Hard and high pillows are better for back and side sleepers, the soft ones are a good choice if you usually sleep on your stomach, while ergonomic pillows are designed to give your head and neck the right support no matter your sleeping position. No less important is the duvet. As the seasons change, your duvet should change as well. The light warm duvet is a good choice for summer if you often feel warm while sleeping, and the extra warm duvet is great for winter.
Bedtime rituals
Before going to bed, try to pamper yourself with some repetitive and soothing rituals: having a warm bath, drinking herbal tea, listening to calm music, meditating, reading, or writing down the emotions and thoughts that have accumulated during the day. It not only helps to relax, but also makes our brain relate such rituals to falling asleep.“A good night’s rest depends not only on bedtime activities, but also on our behaviour during the day. For a regular sleep-wake rhythm, it is important to spend enough time in natural light, to eat regularly and to be active. The amount of stress experienced that day can also affect our sleep. Every day, both weekdays and weekends, we should go to bed and get up at a similar time to improve the circadian cycle that helps us fall asleep and wake up.”
Evelina Pajėdienė, sleep expert, neurologist
Evelina Pajėdienė, sleep expert, neurologist
Win a room for better sleep
Visit the IKEA Vilnius store and find at least 3 better-sleep tips. Take a picture of them and win a bedroom made for better sleep.
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