Hello, and welcome to Module One, sleep better. This is the first module of a four module vibrant health program. And I'm so excited to have you here. And I hope you find a great value from this and the other modules as well. So why did I start with sleep? Why is sleep so important?
Well, without sleep, our brain can't detox. Our brain has its own detoxing system. It's called the glymphatic system. And it only does this at night when we're sleeping. Next, sleep helps with long term memory. It helps us to move those short term memories into long term memories.
And if you've noticed That when you've had a sleep deprived week, for instance, it's really hard to remember what it is that you did the day before. Sleep will help with that. Sleep also promotes good skin health. It controls optimal insulin secretion, which also impacts our weight. And it encourages healthy cell division. In other words, it's anti cancer.
We really love that. Now I've broken up this section, this module into three pillars, the pillars of sleep. We're going to talk about sleep environment, reducing electromagnetic frequencies, and reducing blue light. We'll start with pillar one sleep environment. There are four aspects of our sleep environment that we're going to cover in this module. The first one is air freshness.
This has to do with how much oxygen is in the air versus co2 levels. When co2 levels exceed 900 parts per million. It really affects sleep quality and our performance the next day. This happens when our house has been closed up all day long and all night and that there's no fresh air exchange in our heating or cooling systems. Temperature is another impact. If it's too hot or too cold, it can deeply impact our sleep quality.
Next is darkness levels. Light pollution can disrupt our melatonin production. It makes us it more difficult for us to fall asleep. Next is noise noise pollution can interrupt our sleep cycles, which affects our brains detox process. Now the ideal sleep environment is to have plenty of fresh air opening a window at night to reduce co2 levels to below 800 parts per million will improve sleep quality. Now, to give you a reference, typically the outdoor air has about 400 parts per million of co2, hopefully a little bit less than that, in fact, and when we open our windows, and this could happen during the day too, you could do if you're home during the day you could open up your windows have some cross breeze coming through to help flush out some of that stagnant air, some of that co2 to help it get below 100 parts per million or you could leave your windows open at night.
Temperature the ideal temperature for a bedroom is between 60 and 67 degrees Fahrenheit. And this is all very individual Some like it a little bit warmer, some a little bit cooler, and that's translated to 15 to 19 degrees Celsius. Next darkness, we want our bedrooms to be as dark as possible and using blackout curtains, or adding blackout liners to your existing curtains will definitely help. If that's not possible, try light blocking sleep masks. Next noise if you can control noise levels that creep in from outside, you can try sleeping with earplugs or use in white noise machine to block out more abrupt noises so that you're not woken up. Next step is pillar two.
We'll see you there.