In my last post, I revealed that the most important room in a house is actually your bedroom. We took a look at some extremely successful people and their intentional sleep design habits. We also explored the important aspects of wellness and productivity when it came to Water and Air quality.

We left off with a couple of intriguing questions. Are naps normal? Is sleeping through the night normal?

This week, I started researching and ordering samples for the finishes and window treatments my client could use in her new home.

I know I overwhelmed her with options and choices for both window and wall coverings, but it was awesome to see what she responded to as we spread the miniature library I had chosen for her over her kitchen counter.

The very first items we examined were for some beautiful bamboo shades for her downstairs and potentially for her primary bedroom. Her new house’s views face southwest, making thermal comfort and controlling light exposure an extremely important foundation to the design of not only her public areas but also her bedroom.

I will keep you updated with what we end up choosing for her space here in the coming weeks.

B = Beat (Sound)

It is common knowledge that sounds can distract or disrupt good sleep, but the science of sound and sleep is more closely tied together than you might realize.

One of the jobs the brain does while we sleep is to continuously monitor auditory input for safety. Even sounds that don’t consciously wake you up can cause what is called micro-arousals or fragmented deep sleep and REM cycles.

Exposure to sound while we sleep, above 40 dB, can cause elevated blood pressure and heart rate, increased cortisol and adrenaline, cognitive fatigue, and daytime irritability.

Some of the most common causes of noise while we sleep are categorized into three categories: external, internal, and structural.

External Noise

External noise is caused but traffic, sirens, barking dogs, trains, aircraft, nightlife, neighbors, and urban hum. Even if you don’t mentally notice the noise, it could be creating a big health issue without you knowing.

These types of noises trigger the fight or flight response or activation of the sympathetic nervous system. That leads to elevated stress hormones (cortisol and adrenaline), increased heart rate, vasoconstriction (narrowing of blood vessels), and elevated blood pressure.

Noise affects your entire body. One study showed that a 5 dB increase in environmental noise was associated with a 34% increase in risk of a cardiovascular event like a heart attack, stroke, or related condition in certain populations.

External noise can also have a metabolic effect on the body. Chronic exposure increases some risk factors like high blood pressure, unhealthy cholesterol levels, insulin resistance, diabetes, and obesity-related changes. Over time, these combined factors increase the risk of plaque buildup or atherosclerosis, coronary artery disease, and stroke.

Internal Noise and Structural Noise

Internal noise in our homes includes HVAC vibration, refrigerator motors, ceiling fans, plumbing lines, electronics, and snoring partners.

Structural Noise includes thin walls, hollow-core doors, hard flooring, and uninsulated windows.

Low-frequency noise such as this is associated with headaches, fatigue, poor sleep continuity, and cardiovascular strain.

I am sure we have all been home and heard the pop of an HVAC duct, the hum of the refrigerator or dishwasher, or the sound of an unbalanced fan. Even hearing walking, jumping, or dropped objects on hard flooring can make an impact, pun intended. These sounds can seem hard to escape.

Design Strategies to Mitigate Noise

Considering the layout, architectural features, and building materials can make a huge impact on the types of sounds we are exposed to in our bedrooms. Just incorporating some into your space can have a huge impact. Here is just a partial list of some design changes you could consider concerning sound:

External Noise

* Upgrade windows: to double or triple-pane. Each air gap dramatically reduces sound transmission (up to 40-50 dB)

* Seal leaks: Use acoustic caulk or weather stripping to seal any tiny gaps around window and door frames. Even small gaps can cause sound infiltration.

* Heavy Window Treatments: Consider blackout drapery with dense natural fabrics such as linen, wool, or velvet, or cellular shades that trap sound.

Internal Noise

* Fill wall cavities with acoustic mineral wool or cellulose insulation.

* Place wardrobe, shelving, or upholstered panels along shared walls.

* Invest in the right type of rug, such as a large wool or thick-pile because they reduce sound reflection and footsteps.

Want the full list of design features for Beat from HABITUS? Check out this link (Coming Soon)

Modern Sleep Equals Modern Problems

As we move on to Illumination in the HABITUS system, I ponder the history of lighting in our living spaces, much like the paint’s ancient purpose in my latest HABITUS posts.

Are you ever concerned that you don’t always sleep through the night for the prescribed eight hours?

What if I told you sleeping through the night is a modern invention? Before the invention of the lightbulb in 1879, artificial lighting as we know it did not exist.

What if I told you that naps are normal and tied deeply to our biology?

Until the advent of the lightbulb, our circadian rhythms were deeply tied to the sunrise and sunset. During this time, writings often noted first sleep and second sleep periods.

Humans naturally have a circadian dip right after midday, usually between 1-4 pm. It isn’t even related to how much we ate for lunch. Even when we skip lunch, body temperature, alertness, and attention naturally decline mid-afternoon.

So here is your official excuse for a nap because it is no longer about laziness; it is about biology.

The Lightbulb Moment

In next week’s post, we will discuss the history of lighting, circadian rhythm, and begin to touch on the science of napping. If this post inspires you to upgrade the design in your own space, please follow along for more information and insight into how Intrepid Interior Design and the HABITUS standard can change your space and life for the better.

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