Do you have trouble falling asleep and don’t know how to sleep well all night? With you in mind, we’ve prepared a set of routines to improve your sleeping experience.
Setting up healthy sleep habits is essential for productive and relaxed days but, above all, for your well-being. A peaceful night’s sleep allows you to rebalance your body and recover the energy you spend during the day. If you have trouble falling asleep, creating a sleep routine addressed to your needs is even more critical. The proper habits will give you a light and fresh awakening every morning.
Yet, we know that for those with insomnia, it’s hard to disconnect from the world at bedtime. Improving simple things in your sleep experience is the key to rejuvenating nights. Check out our tips for better sleep, and take your rest lightly.
1. Create a comfy, cozy environment
Your bedroom should be the only place in your home dedicated to rest. So, turn it into a true sleep oasis. From the bedding to the lighting, there’s a lot you can do to improve your sleep hygiene.
Choose high-quality, luxury bedding
There are several aspects to consider when selecting your bed sheets, and their composition is one of the most important. In this regard, always opt for sustainable or natural fibers. Egyptian Cotton™ and TENCEL™ Lyocell are the best choices. These fibers stabilize your body temperature, crucial for a comfortable night’s sleep. Besides, always look for bedding that is OEKO-TEX® certified. This means the product is made free from toxins, protecting you and the environment.
Moreover, pick bedding that is comfortable to the touch. Believe us, there is no better sensation than lying down at the end of a long day (or not) in a bed that surrounds you with well-being sensations.
Isolate your bedroom from the outside world
Your bedroom should be dark and quiet. Exposure to brightness and noise can affect your sleep cycles. Turning your bedroom into a cocoon of comfort and well-being is the secret.
There are also solutions for those who dislike sleeping in the dark. If this is your case, go for a lighter lamp with a yellow undertone. If, on the other hand, you find silence deafening, consider listening to a playlist with the sounds of Nature. This is a foolproof tip on how to fall asleep fast.
Achieve a comfortable environment with a pleasant temperature
For your body to relax, keeping a mild temperature in your bedroom is essential. A too-warm environment can cause sleep disturbances. If you are prone to night sweats, get rid of some layers, pick more fluid pajamas, and turn down the thermostat a few minutes before bed. Be aware not to lower the temperature too much. A cooler bedroom is also not comfortable for a restful sleep.
2. Establish a healthy sleep routine
Get up and go to bed always at the same time
Our bodies like routines, so you should set a schedule for going to bed and waking up. If you tend to make up for the sleepless weekend hours during the week, this is a terrible habit. It’s important to follow the same routine every day. In the long run, uncontrolled sleep schedules affect your mental health and body. It pays to build healthy habits, doesn’t it?
Avoid napping
If you are a lover of snooze breaks, consider shortening your nap, your sleep can be harmed if it’s too long or too late, especially if you already have trouble sleeping. The best time to nap it off is after lunch, and it shouldn’t last more than 20 minutes.
3. Set routines before bedtime
As we have seen, our bodies need routine. Setting up habits before bedtime is crucial so that your body starts to relax and associate that it’s time to go to bed. An amazing trick is to put a simple skincare and reading routine in place. Make use of high-quality pure and natural essential oils, with soothing properties, in a diffuser or even sprayed on your sheets.
Also, avoid drinking coffee and eating heavy food before sleep. This can cause insomnia, affecting your sleeping quality. Finally, shut down your electronic devices and put your mobile in “do not disturb” mode. By doing this, you are less likely to receive external stimuli, respecting your need’s sleep.
4. Reserve the bed only for sleeping
Getting everyday tasks away from your bed can be challenging, especially if you work at home. However, using your bed only for sleeping or taking naps after lunch is essential. This is important so your brain associates the bed with a place of relaxation and calm.
If after these tips you still don’t know how to sleep fast, relax about 30 minutes before bed, and drink chamomile tea or hot chocolate. Applying relaxation techniques and controlling your breathing can also help you sleep better.
Another golden tip is to exercise, taking daily walks is enough to stimulate the increase of melatonin. But be careful, avoid exercising 2-3 hours before going to bed, otherwise you’ll be very awake at bedtime.
Having a healthy sleep routine can be complex, but it’s essential for your mental health, keeping the productivity and creativity needed to face the day-to-day challenges.
