- Scandinavian Sleep Method – Sleep Apart Together – 2 Duvets One Bed
The Scandinavian Sleep Method allows 2 people sharing a bed to each have their own duvet – thus allowing them more control over sleep temperature and comfort. It also avoids the risk of one person stealing the covers which can help your relationship. We have been using this for a couple of years and think it is great! You get the benefits of sleeping together which helps to synchronize your hearts and brains without giving up some of your freedom to sleep in the way that is most comfortable for you.
Image source [also a source of Duvets/Comforters]:
https://meelusleep.com/sleeping-apart-together-the-scandinavian-sleep-method-that-gets-it-right/
- Sleep Consistency
It’s very important to get enough hours of sleep. 6 is a minimum but 7-8 is generally better. What is less well understood by most people is that sleep consistency – going to bed and waking up around the same time each day is equally important to your health. Typically, it is best to go to bed and wake up within 30 minutes of your usual bedtime and wake up time.
Devices like the Whoop Band are very good at tracking this
You can sleep at any time of the day or night. But the hours between 10 p.m. and 2 a.m. are especially good for getting the best quality of sleep.
- Total Dark
Sleeping in total darkness is extremely healthy. Studies have shown that light pollution – higher amounts of ambient lights in the center of cities lead to higher rates of diseases such as cancer.
Total darkness has the following health benefits:
- Lower blood pressure
- Better sleep quality
- Improved immune system function
- Better bone density
- Improved weight loss
- Better insulin sensitivity and sugar metabolism
Best ways to accomplish total darkness:
- Black Out Curtains with secure wall attachments to form a light seal
- Roll Shutter Shades with remote control
Another great idea: Not breaking your hip or your skull when you get up to use the
bathroom in the middle of the night. To have your dark and safety too, we
recommend motion sensitive lights such at these at Amazon-
MAZ-TEK Plug in Dimmable Led Night Light with Auto Dusk to Dawn Sensor, Soft Warm White Nightlights for Hallway,Bedroom, Kids Room, Kitchen, Stairway, 4 Pack
- Sunlight
Exposure to natural sunlight between the hours of 6:00 a.m. and 8:30 a.m. helps an area of the brain near the hypothalamus to synchronize many different body hormones. It helps you to have more balanced circadian rhythms throughout your body. This improves sleep quality.
- Exercise in the morning
Moring exercise has been shown to improve nighttime sleep. More intense workouts at night, especially after 5 p.m. can impair sleep in some people. On the other hand, exercise late in the day can keep your metabolic rate up which may help weight loss. This must be individualized to determine what works best for you. If you consistently sleep well even with exercise later in the day, then that may be a good option for you. If you don’t sleep well with later exercise, then moving it earlier in the day may be a better choice.
- Journaling on paper at bedtime
I used to teach Review Courses for Medical Boards. One of the things that helped my students do better on exams was a good night’s sleep. But that can be hard to do if you are worried about your Board Exams. A trick I learned and taught to them seems too simple to work – but it really does.
When you go to bed, have a pad of paper beside your bed. When you retire write down all the things you are worried or nervous about. Then lay it on your nightstand. That symbolic act of putting your problems aside for the night helps many people get better sleep even in the midst of worry or stress.
