The sleep upgrade trend: Why small bedroom changes can have a big impact on rest

kAm}62C=J 2 E9:C5 @7 2 A6CD@?VD =:76 92AA6?D :? 365[ J6E E92E DA246 E6?5D E@ C646:G6 =6DD 56=:36C2E6 2EE6?E:@? E92? 2=>@DE 2?J @E96C C@@> E96J @44FAJ] $=66A 92D 364@>6 2 D6C:@FD 7@4FD H:E9:? H6==?6DD 4F=EFC6[ H:E9 962=E9 C6D62C496CD 2?5 :?DE:EFE:@?D A=24:?8 :E 2=@?8D:56 6I6C4:D6 2?5 ?FEC:E:@? 2D 2 4@C6 A:==2C @7 52:=J 962=E9]k^Am

kAmu@C36D 6IA=@C65 E96 k2 9C67lQ9EEADi^^HHH]7@C36D]4@>^D:E6D^EC2G6CD>2C<^a_ad^_c^ad^a\C62D@?D\H9J\J@F\D9@F=5\:?5F=86\:?\365D42A:?8\\\3J\2\ADJ49@=@8:DE^QmADJ49@=@8J 369:?5 365C@@> 6?G:C@?>6?EDk^2m[ C6A@CE:?8 E92E 2 A6CD@?VD DFCC@F?5:?8D 24E:G6=J D92A6 6>@E:@?2= DE2E6 2?5 E96 3@5JVD 23:=:EJ E@ EC2?D:E:@? :?E@ C6DE :? H2JD E92E >@DE A6@A=6 92G6 ?6G6C 4=@D6=J 6I2>:?65] pD E92E 2H2C6?6DD 92D DAC625[ 4@?DF>6CD 92G6 C6DA@?565 3J >@5:7J:?8 H92E E96J 2=C625J @H? C2E96C E92? C6A=24:?8 :E[ k2 9C67lQ9EEADi^^HHH]D=66AJ9625FD2]4@>^Qm$=66AJ9625k^2m C6A@CED]k^Am

k9bm%96 tG6CJ52J $=66A !C@3=6>D sC:G:?8 r92?86k^9bm

kAm|@DE 325 ?:89ED EC246 324< E@ 2 D9@CE =:DE @7 A9JD:42= 4@?5:E:@?D E92E 2C6 72C 62D:6C E@ 7:I E92? A6@A=6 E6?5 E@ 2DDF>6] ~G6C962E:?8 C2?<D 2>@?8 E96 >@DE A6CD:DE6?E[ 2?5 E96 3@5JVD @H? 3:@=@8J 6IA=2:?D H9J]k^Am

kAm%96 $=66A u@F?52E:@? ?@E6D E92E 4@C6 3@5J E6>A6C2EFC6 ?665D E@ 5C@A C@F89=J k2 9C67lQ9EEADi^^HHH]D=66A7@F?52E:@?]@C8^D=66A\72BD^H9J\5@\:\86E\D@\9@E\H96?\:\D=66AQm`]g 568C66D u29C6?96:Ek^2m E@ 6?E6C 566A D=66A[ 2 AC@46DD E92E 962E\EC2AA:?8 >2EEC6DD >2E6C:2=D C68F=2C=J 3=@4<] !@@C DFAA@CE 4C62E6D :ED @H? <:?5 @7 5:DCFAE:@?[ @?6 E92E @7E6? 8@6D F??@E:465 F?E:= E96 324< 2?5 D9@F=56CD C68:DE6C :E 3J >@C?:?8]k^Am

kAmr96C: s] |29[ 2 D=66A A9JD:4:2? 2E $E2?7@C5 {:76DEJ=6 |65:4:?6[ 92D @3D6CG65 E92E 2 >2EEC6DD DFC7246 E92E :D E@@ D@7E @C E@@ 7:C> <66AD E96 k2 9C67lQ9EEADi^^=:76DEJ=6>65:4:?6]DE2?7@C5]65F^365C@@>\492?86D\D=66A\C@FE:?6^QmDA:?6 >:D2=:8?65 2?5 AC6G6?ED E96 3@5J 7C@> 7F==J C6=62D:?8 E6?D:@? @G6C?:89Ek^2m]k^Am

kAm{:89E 2?5 ?@:D6 H@C< E96 D2>6 H2J[ H:E9 k2 9C67lQ9EEADi^^HHH]D=66A7@F?52E:@?]@C8^365C@@>\6?G:C@?>6?EQm2CE:7:4:2= =:89E 7C@> =2>AD 2?5 D4C66?D 56=2J:?8 >6=2E@?:? AC@5F4E:@?k^2m 2?5 F?AC65:4E23=6 D@F?5D 7C28>6?E:?8 D=66A 2E 2?J DE286 @7 E96 ?:89E] t249 AC@3=6> 92D 2 5:776C6?E 42FD6[ 3FE E96J 2== A@:?E E@H2C5 E96 D2>6 :562 E92E 36EE6C C6DE @7E6? 368:?D 3J :56?E:7J:?8 E96 6I24E A2CE @7 E96 C@@> H@C<:?8 282:?DE :E]k^Am

k9bm%96 #:D6 @7 E96 “|@5:7J[ s@?’E #6A=246” |:?5D6Ek^9bm

kAm|@DE >2EEC6DD6D 2C6 3F:=E E@ =2DE 36EH66? k2 9C67lQ9EEADi^^HHH]D=66A7@F?52E:@?]@C8^>2EEC6DD\:?7@C>2E:@?^H96?\D9@F=5\J@F\C6A=246\J@FC\>2EEC6DDQmD:I 2?5 6:89E J62CDk^2m[ 3FE A6@A=6 @7E6? DE@A D=66A:?8 H6== @? E96> =@?8 367@C6 E96?[ 2?5 2 8C@H:?8 ?F>36C 2C6 EC62E:?8 E92E 2D D@>6E9:?8 E@ 7:I C2E96C E92? C6A=246[ 6DA64:2==J H:E9 2 ?6H >2EEC6DD 4@DE:?8 9F?5C65D E@ E9@FD2?5D @7 5@==2CD]k^Am

kAm#6?E6CD 562=:?8 H:E9 7C6BF6?E >@G6D 92G6 6G6? =6DD :?46?E:G6 E@ :?G6DE :? 7FC?:EFC6 E92E >2J ?@E 7:E E96 ?6IE DA246[ 2?5 E96 9@>6 8@@5D :?5FDECJ 92D C6DA@?565 E@ 3@E9 C62=:E:6D]k^Am

kAmp44@C5:?8 E@ *29@@ u:?2?46[ E96 8=@32= >@5F=2C 7FC?:EFC6 >2C<6E C624965 k2 9C67lQ9EEADi^^7:?2?46]J29@@]4@>^>2C<6ED^DE@4<D^2CE:4=6D^>@5F=2C\7FC?:EFC6\>2C<6E\C6A@CE\a_ae\_g_a__eba]9E>=QmSgh 3:==:@? :? a_adk^2m 2?5 :D AC@;64E65 E@ 9:E S`cd]e 3:==:@? 3J a_bd[ H:E9 8C@HE9 5C:G6? =2C86=J 3J FC32?:K2E:@? 2?5 E96 C:D:?8 ?F>36C @7 A6@A=6 =:G:?8 :? D>2==6C[ >@C6 7C6BF6?E=J 492?8:?8 9@>6D]k^Am

kAmp?5 E92E D2>6 AC24E:42= H2J @7 E9:?<:?8 92D DE2CE65 E@ D92A6 E96 365C@@>[ H96C6 =2J6C65 FA8C256D 8:G6 A6@A=6 2 H2J E@ :>AC@G6 4@>7@CE H:E9@FE 5:D42C5:?8 E96 >2EEC6DD @C 7FC?:EFC6 E96J DE:== ?665]k^Am

k9bm#62=\(@C=5 &D6 r2D6Di $>2== r92?86D[ }@E:4623=6 #6DF=EDk^9bm

kAm$>2== 365C@@> 25;FDE>6?ED E6?5 E@ D9@H C6DF=ED 72DE6C E92? >@DE A6@A=6 6IA64E[ 6G6? H96? E96 D=66A AC@3=6>D E96>D6=G6D =@@< 4@>A=6E6=J 5:776C6?E]k^Am

kAmp 9@E D=66A6C H9@ 92D DA6?E >@?E9D H2<:?8 FA @G6C962E65 2E a 2]>] 5@6D ?@E ?665 E@ E9C@H @FE E96:C >2EEC6DD] %96J 42? EC256 962GJ 3655:?8 7@C 3C62E923=6[ >@:DEFC6\H:4<:?8 723C:4D[ H9:49 E96 $=66A u@F?52E:@? C64@>>6?5D 7@C A6@A=6 H9@ D=66A 9@E]k^Am

kAmp?@E96C D=66A6C >2J DE:== 92G6 J62CD =67E :? E96:C >2EEC6DD[ 3FE E96 DFC7246 DE2CED 766=:?8 F?4@>7@CE23=6 27E6C 2 76H 9@FCD[ >2<:?8 2 E@AA6C 2? 62D:6C D@=FE:@? E92? C6A=24:?8 E96 6?E:C6 365] }@?6 @7 E96D6 492?86D =@@<D 6DA64:2==J 5C2>2E:4[ J6E 6249 @?6 E2C86ED E96 6I24E A2CE @7 E96 ?:89E E92E 92D 366? 86EE:?8 :? E96 H2J @7 C6DE]k^Am

k9bm%96 |@DE !@AF=2C $=66A |:4C@\&A8C256Dk^9bm

kAm%96 >@DE A@AF=2C D=66A FA8C256D DE2J 4=@D6 E@ E96 3@5J @C 4=@D6 E@ E96 5:DCFAE:@?] p >2EEC6DD E@AA6C 492?86D E96 766= @7 2 >2EEC6DD H:E9@FE C6A=24:?8 E96 365[ H9:=6 4@@=:?8 D966ED 492?86 E96 =2J6C 2 D=66A6C ?@E:46D 7:CDE] $FAA@CE:G6 A:==@HD 7@==@H E92E D2>6 =@8:4[ D:K65 2?5 D92A65 7@C E96 DA64:7:4 D=66A A@D:E:@? 2 A6CD@? 72G@CD]k^Am

kAm{:89E 4@?EC@= 92D 364@>6 ;FDE 2D AC24E:42=[ 6DA64:2==J 7@C A6@A=6 H9@D6 C@@>D 7246 DEC66E=:89ED @C 62C=J DF?[ 2?5 H9:E6 ?@:D6 @776CD 2 D:>:=2C 7:I 7@C D@F?5 3J D@7E6?:?8 E96 DF556? 5:DCFAE:@?D E92E 4FE :?E@ D=66A]k^Am

kAm|29 C64@>>6?5D 2 365C@@> E92E :D Q52C<[ 4@@=[ 2?5 BF:6E[Q 2?5 E96 >@DE A@AF=2C FA8C256D 255C6DD 6249 A2CE @7 E92E 5:C64E=J] t249 @?6 8:G6D A6@A=6 2 >@C6 5:C64E H2J E@ D92A6 E96 ?:89E 2C@F?5 E96 H2J E96J 24EF2==J D=66A]k^Am

k9bm(9J $>2== p5;FDE>6?ED r2? w2G6 2? ~FED:K65 x>A24Ek^9bm

kAm$=66A BF2=:EJ C2C6=J DF776CD 7C@> @?6 AC@3=6> 2=@?6[ 2?5 E96 C6D62C49 C67=64ED E9:D]k^Am

kAmsC] p39:?2G $:?89[ 2 D=66A A9JD:4:2?[ E@=5 %96 $=66A u@F?52E:@? E92E “2 4@@=6C E6>A6C2EFC6 96=AD H:E9 D=66A :? >2?J H2JD[ >2:?=J 3J 2==@H:?8 E96 3@5J E@ ?2EFC2==J =@D6 962E 2?5 2==@H:?8 E96 ?2EFC2= C:D6 @7 >6=2E@?:? H:E9:? @FC 3@5:6D[” 2?5 =:89E 4@?EC@= 7@==@HD 2 D:>:=2C A2E9 3642FD6 52C<?6DD 96=AD E96 3C2:? DE2J @? :ED ?2EFC2= D=66A D4965F=6]k^Am

kAm!9JD:42= 4@>7@CE H@C<D >@C6 E9C@F89 E96 3@5J :ED6=7[ D:?46 2 36EE6C DFC7246 42? C65F46 E96 E6?D:@? E92E <66AD D=66A6CD >@G:?8 E9C@F89 E96 ?:89E] ~?46 @?6 AC@3=6> :D C6>@G65[ E96 ?6IE @?6 364@>6D 62D:6C E@ ?@E:46 2?5 62D:6C E@ 7:I]k^Am

kAm~G6C E:>6[ E9@D6 D>2== :>AC@G6>6?ED DE2CE H@C<:?8 E@86E96C[ EFC?:?8 C6DE 7C@> D@>6E9:?8 E96 3@5J 92D E@ 7:89E 7@C :?E@ D@>6E9:?8 E96 365C@@> :D 36EE6C AC6A2C65 E@ DFAA@CE]k^Am

k9bm!6CD@?2=:K2E:@? 2?5 r@?EC@= :? $=66A t?G:C@?>6?EDk^9bm

kAm}@ EH@ D=66A6CD 562= H:E9 E96 D2>6 4@>3:?2E:@? @7 AC@3=6>D[ 2?5 E96 D2>6 FA8C256 E92E EC2?D7@C>D @?6 A6CD@?’D ?:89E >2J =62G6 2?@E96C’D F?492?865] x?5FDECJ C6A@CE:?8 7C@> k2 9C67lQ9EEADi^^365E:>6D>282K:?6]4@>^a_ae^_d^36J@?5\E96\>2EEC6DD\E96\C:D6\@7\E96\A6CD@?2=:K65\D=66A\DJDE6>^Qmq65%:>6D |282K:?6k^2m 7:?5D E92E >2?J A6@A=6 DE2CE @FE E9:?<:?8 E96J ?665 2 D:?8=6 AC@5F4E 7:I[ E96? C62=:K6 E96:C 24EF2= ?665D 2C6 >@C6 DA64:7:4 2?5 A6CD@?2=]k^Am

kAm$=66A A@D:E:@? 2?5 3@5J E6>A6C2EFC6 2=C625J G2CJ 7C@> A6CD@? E@ A6CD@?[ H9:=6 D6?D:E:G:EJ E@ =:89E @C D@F?5 255D 2?@E96C =2J6C @7 5:776C6?46 E92E ?@ D:?8=6 D6EFA 42? 244@F?E 7@C] !6@A=6 2C6 E6DE:?8 D>2== 4@>3:?2E:@?D 282:?DE E96:C @H? 3@5:6D[ <66A:?8 H92E 96=AD 2?5 D6EE:?8 2D:56 H92E 5@6D ?@E]k^Am

k9bmp77@C523=6 (6==?6DD 2D 2 s2:=J !C24E:46k^9bm

kAmpAAC@249:?8 E96 365C@@> 2D A2CE @7 2 962=E9 C@FE:?6[ C2E96C E92? ;FDE 2 A=246 E@ 4C2D9[ :D 364@>:?8 E96 5672F=E 7@C A6@A=6 H9@ 92G6 DE2CE65 A2J:?8 C62= 2EE6?E:@? E@ 9@H E96J 766=]k^Am

kAmk2 9C67lQ9EEADi^^?6HD:?962=E9]?:9]8@G^a_a`^_c^8@@5\D=66A\8@@5\962=E9QmsC] |2C:D9<2 qC@H?[ 2 D=66A 6IA6CE 2E E96 }2E:@?2= x?DE:EFE6D @7 w62=E9k^2m[ 56D4C:365 D=66A 2D “2 3:@=@8:42= ?646DD:EJ” C2E96C E92? D@>6E9:?8 A6@A=6 42? 277@C5 E@ :8?@C6[ 2?5 E96 365C@@> :D H96C6 E92E ?646DD:EJ 6:E96C 86ED DFAA@CE65 @C F?56C>:?65 6G6CJ ?:89E]k^Am

kAmp C@@> E92E 766=D F?4@>7@CE23=6 @C F?:?G:E:?8 <66AD E96 3@5J @? 2=6CE[ 2?5 ?@ 365E:>6 C@FE:?6 7F==J 4@>A6?D2E6D 7@C 2 DA246 E92E 5@6D ?@E 766= C6DE7F= E@ 368:? H:E9] |@DE @7 E96 492?86D E92E 3C:?8 2 365C@@> :?E@ 2=:8?>6?E H:E9 962=E9 2C6 :?6IA6?D:G6[ 2?5 >2?J 4@DE ?@E9:?8 2E 2==]k^Am

k9bm(92E %9:D %C6?5 $:8?2=D 7@C E96 uFEFC6 @7 $=66Ak^9bm

kAm%96 ?6IE A92D6 @7 D=66A AC@5F4ED H:== =:<6=J 36 D92A65 3J 9@H 62D:=J E96J 7:E :?E@ 365D A6@A=6 2=C625J @H?] q65%:>6D |282K:?6 56D4C:36D E96 C:D6 @7 E96 D=66A DJDE6> 2D 2 >@G6 36J@?5 E96 >2EEC6DD 2=@?6[ H:E9 >@C6 2EE6?E:@? EFC?:?8 E@ E96 =2J6CD 2?5 E@@=D E92E 492?86 9@H 2 365 A6C7@C>D @G6C E:>6]k^Am

kAm|2?F724EFC6CD ?@H 92G6 2 4=62C6C 492==6?86 E92? D:>A=J >2<:?8 3:886C\E:4<6E AC@5F4ED] %96 36EE6C E6DE :D H96E96C 2? 255\@? D@=G6D 2 DA64:7:4 AC@3=6> H:E9@FE 7@C4:?8 E96 D9@AA6C E@ C6E9:?< 6G6CJE9:?8 2C@F?5 :E] !C@5F4ED 3F:=E E9:D H2J >2<6 D=66A :>AC@G6>6?E 766= >@C6 AC24E:42=[ H:E9 6249 A:646 23=6 E@ 492?86 2D 2 A6CD@?’D ?665D 492?86]k^Am

k9bmq6EE6C $=66A[ ~?6 $>2== r92?86 2E 2 %:>6k^9bm

kAmq6EE6C D=66A 5@6D ?@E 368:? H:E9 2 3C2?5\?6H 365 @C 2 3:886C 3F586E] xE 368:?D H:E9 C64@8?:K:?8 E92E E96 365C@@> >@DE A6@A=6 2=C625J 92G6 :D 4=@D6C E92? E96J E9:?<[ 2?5 E92E 7:I:?8 E96 @?6 E9:?8 H@C<:?8 282:?DE C6DE :D >@C6 AC24E:42= E92? C63F:=5:?8 7C@> D4C2E49]k^Am

kAmp D:?8=6 25;FDE>6?E 42? 96=A A6@A=6 H2<6 H:E9 >@C6 6?6C8J 2?5 =6DD 5:D4@>7@CE[ H9:=6 8:G:?8 E96> 2 4=62C6C D6?D6 @7 H92E E96:C 3@5J H2D 2D<:?8 7@C 2== 2=@?8] ~G6C2==[ 36EE6C D=66A :D 3F:=E D=@H=J[ 2?5 7@C >@DE A6@A=6[ E96 7:CDE DE6A :D D:>A=J >2<:?8 E96 C@@> E96J 2=C625J 92G6 766= 2 =:EE=6 >@C6 C625J 7@C C6DE]k^Am

kAmk2 9C67lQ9EEADi^^HHH]D=66AJ9625FD2]4@>^3=@8D^D=66AJ9625\F?:G6CD:EJ^D>2==\365C@@>\492?86D\3:8\:>A24E\@?\C6DEQmk6>m%9:D DE@CJk^6>mk^2m k6>mH2D AC@5F465 3Jk^6>m k2 9C67lQ9EEADi^^HHH]D=66AJ9625FD2]4@>^Qmk6>m$=66AJ9625k^6>mk^2m k6>m2?5 C6G:6H65 2?5 5:DEC:3FE65 3Jk^6>m k2 9C67lQ9EEADi^^9F3D]=2^"_b<=8$#_Q C6=lQ?@7@==@HQmk6>m$E24<6Ck^6>mk^2m]k^Am