Home Sweet Home

Sleep and dreams are healing, bringing physical, mental, and spiritual relief. But the amount of sleep we need varies greatly: infants sleep nearly all the time, toddlers nearly 12 hours, adolescents 10, active adults around 8 hours, and elderly people much less — at night. In old age, as in hot climates, we tend to sleep in the afternoons. Personal sleep patterns vary, too, depending on whether you are a “lark” or an “owl”.

Much more important than the amount of sleep you get each day is its quality, and this is influenced by the location, layout, and furnishing of your sleeping space. Choose bedrooms at the ba^ck of the house, away from loud street noises, and if possible shielded by trees. Avoid areas that are noisy, such as those above or next to utility rooms, kitchens, and bathrooms (although elderly people will need one nearby). Try to create a restful atmosphere, excluding television, telephones (again, the elderly or infirm should have access to one), and intrusive clutter. And consider applying the Chinese art of placement, feng shui, to layout (see below).

Correct orientation to the path of the sun in different climates is important for our natural waking/sleeping rhythms. In feng shui, the correct siting of sleeping areas can bring health and good fortune. The ideal place for a bedroom is as far as possible from the main entrance and nearest road, behind the meridian/ midline of the building and overlooking a peaceful natural landscape. (If the bedroom is at thefront, hang a mirror, facing the bedroom door, behind the midline of the house, to “draw” the room back.)Feng shui places importance on the position of the bed which should ideally be diagonally opposite the door, and with the head away from it. This allows the best view of anybody entering, and gives control of one’s destiny. If the bed is wrongly placed, especially opposite the door — the position of a coffin in China — nervousness and ill health may follow. The remedy is to hang wind chimes between the bed and door and place a mirrorfacing the entrance.

Our natural rhythms of sleeping and waking hours are influenced by the daily and seasonal cycles of the sun. In temperate climates, sleeping spaces with windows that catch the early morning sun will assist awakening, and a balcony facing the setting sun is restful. In hot climates, where direct sun is intrusive, sleeping and siesta spaces should be on theshady side of the house, or screened and shuttered, or protected by verandahs, plants, and creepers. Headlamps and streetlighting should not penetrate bedrooms at night. But a skylight showing the moon, stars, and clouds can help to reaffirm our links with nature.

Dream time

In an average night, sleep passes through four orfive cycles, the first four known as “orthodox sleep” and the fifth as “dream sleep”. During the orthodox period, our brain waves and body functions slow down and healing takes place. In the fifth stagewhen dreaming occurs, there are rapid eye movements (REMs). Some dreams may last only a few seconds but they allow us to consolidate experience and deal with unresolved tensions; problems are often eased by “sleeping on them”.

REM sleep in a quiet, undisturbed, and comfortable space is necessary for health. Stress and tension can spoil our sleep and cause insomnia. It is important to relax before going to bed: a warm bath with soothing essential oils or a few minutes spent tensing and then relaxing each part of the body are excellent ways to unwind. Some people place a natural rock crystal by the bed or use an ionizer; others prefer hop pillows, herbal aids, or dietary supplements that encourage production in the brain of serotonin, a natural sleep-inducing compound. Don’t worry if you sleep badly for a night or two — you will be able to cope as long as you have adequate nourishment and rest and do not become too anxious.

Most of all, good sleep depends on a good bed and sleeping posture. Choose a mattress and base that provide the right support — neither too soft nor too hard. Generally, the heavier you are, the firmer the support should be, and couples may prefer separate mattresses on the same base. A strong, slatted timber base with a quality pocket-sprung mattress made from natural fibres, or a futon, will provide firm support and allow air to circulate.

The right bed This supports the spine while allowing the hips and shoulders to lie comfortably in their natural curvature. The spine should form a shallow S-shape when you lie flat, and a straight horizontal line when you lie on your side (above). The position of the neck and shoulders is also extremely important: the cervical spine should be straight when you lie on your side, curved gently upward when on your back. Use a pillow, neither thin nor bulky, that supports the nape of the neck and correctly aligns the head. If you have neck strain, try an anatomical pillow, a neckroll, or butterfly pillow.

The wrong bed If it is difficult to roll from side to side, the mattress is too soft and not giving enough support; old beds are more likely to be weak. The spine will then curve downward in a hammock effect (above), whether you sleep flat or on the side. A board under the mattress may help. If you can slide a hand easily under the small of your back when lying flat, the mattress is too hard. The spine will then be too straight and will curve upward when you lie on your side. This type of bed causes discomfort in the hip and shoulder joints and strains the natural curvature of the spine, leading to later back problems.

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