Wellness Wednesday: Sleep Upgrades That Matter

A small bedroom with two people and pets shows how CO2 levels rise overnight.

Getting good sleep isn’t about luck. It’s about creating the right conditions so your body can rest and recover properly. A few practical changes to your space and habits make a real difference.

Fix the Room: Keep your bedroom cool, dark, and quiet. A slightly lower temperature helps your body switch into rest mode, while complete darkness supports melatonin production. If noise is an issue, try earplugs or a white noise machine.

Air quality is also important. In small rooms, the number of people or pets sleeping inside affects CO2 levels. Once levels go above about 1,000 parts per million, sleep quality drops. Above 2,000, people often wake feeling groggy and heavy-headed. Opening a window, running a fan, or improving ventilation keeps the air fresher. CO2 monitors are widely available online if you want to track your room overnight.

Upgrade Your Eye Mask: Light sneaks into bedrooms more than we realise. Streetlights, early sunrises, or electronics in the room all keep the brain slightly alert. Eye masks help, but standard flat designs often press on the eyelids. Masks with eye cups block light fully and feel more comfortable, letting your eyes move naturally through the night.

Switch Off Devices: Phones, tablets, and TVs are some of the worst sleep disruptors. The light from screens interferes with melatonin, and late-night scrolling keeps your brain active when it should be winding down. Alarms with bright displays have the same effect. If you need one, choose a clock with dim or no light. The fewer glowing devices in the room, the easier it is to fall and stay asleep.

Good sleep doesn’t require expensive solutions. Fresh air, less light, and switching off devices are simple upgrades that work. These changes add up to deeper rest and better mornings.

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