Probably everyone would like to feel fresh and full of energy in the morning. But the reality is often different: many of us wake up tired, aching and grumpy. Do you feel that only your morning coffee can save you, without which you can barely open your eyes? Change your strategy and try 5 proven tips to improve the quality of your sleep. And you can try most of them right away.
1. Create an evening ritual
If you’re rushing around all day and fall into bed in the evening just as stressed, it’s time to think about a change. All it takes is a simple activity you enjoy that can calm you down quickly. Read, meditate, do some gentle exercise suitable before bed. Talk to someone close to your heart or treat yourself to a hot bath.
2. Soothing herbs
There are many ways to calm our bodies and minds after a busy day. Light a candle or try aromatherapy with your favorite scent. Lavender and chamomile, for example, are a good choice. Sipping herbal tea is also relaxing. In addition to lavender and chamomile, lemon balm, valerian and mint are also proven helpers.
3. An evening breather for your body too
Our body needs to calm down and quiet down in the evening. It is therefore recommended to eat the last meal of the day at least 2 hours before going to bed. During this time, our digestive tract should have time to process the food and prepare for rest. Because of the caffeine, you should have your last cup of coffee or green tea 4 to 5 hours before bedtime. And at least for the last hour, skip smoking and turn off the TV, laptop or mobile phone. The blue light they emit reduces the production of the sleep hormone melatonin.
4. By season
Now let’s look at choosing the right duvet. It should reflect the season, that is, the climate in the room. In summer, a light, breathable duvet will do, or just a cotton sheet on tropical nights; in winter, snuggle up in a thicker duvet with a warm filling. Choose a hypoallergenic pillow with the right filling and firmness. If you have spinal problems, choose a special orthopedic pillow. And let’s not forget bed linen – it should be made of natural, breathable materials.
5. A well-chosen, high-quality mattress
Your mattress spends about a third of your life with you. And the remaining two thirds, when you’re awake, are largely affected by how well you rested at night. With a well-chosen mattress that meets your needs, you’ll feel like you’re sleeping on a cloud. The most important properties are the firmness of the mattress and the materials it’s made of. If your back hurts in the morning or you feel stiff and sore, it’s probably time to look for a new quality mattress. The same applies if your current one has ´´served its time´´. The lifespan of a mattress depends on its type, how much you use it and how you care for it. It’s generally recommended to replace a mattress after 5 to 8 years.
We hope we’ve inspired you on your way to healthier, better sleep and that you’ll try some of our tips. If you have your own tricks and advice for a great night’s sleep, share them with us in the comments below this article.
And finally, here’s one more quote to ponder from the Greek philosopher Heraclitus: “The waking have one common world, but the sleeping turn aside each into a world of his own.”
Check out our other articles from the world of mattresses and healthy sleep! 🙂