Want a better night’s sleep? Try to leave your window OPEN

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

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

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

Researchers recruited people willing to have their sleep tracked over two weeks.

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

Fresh air, which ventilates the room better, helps sleep, according to a study of 40 people

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

They made significantly fewer mistakes in a three-minute test of their reasoning skills that examined the relationship between different objects.

dr Pawel Wargocki, senior 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 focus, 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, significantly changing indoor air quality.

When people slept with the bedroom window open, they reported being less sleepy in the morning and evening.

With the window open, 87 percent of respondents said they slept soundly, compared to 70 percent with the window closed.

For those who don’t want a stuffy bedroom but are concerned about safety, noise, or being cold with the window open, Dr. Wargocki: “We are investigating whether other technologies such as air purifiers can ensure the air in the bedroom is just as clean as mechanical ventilation or an open window.”

The study, conducted between September and December 2020, suggests that simply 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 door ajar.

A much larger study is needed to confirm the new research’s findings, but the results 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 staying asleep

Insomnia means that you regularly 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.

Long-term sleep deprivation can cause 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 struggle with sleeping, there are simple ways to improve your sleep hygiene.

Maintain regular sleep schedules

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

Write down your worries

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

Cut down on the caffeine

• Alcohol and caffeine can keep you from falling asleep and from deep sleep. Cutting down on caffeine just before bedtime and alcoholic beverages can help you off a dose.

Source NHS