spánok benab
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, groggy and out of sorts. Do you feel that only your morning coffee will save you, without which you can firmly sleep a wink? Try changing your strategy and try 5 proven tips to improve the quality of your sleep. And you can try most of them immediately.
  1. Create an evening ritual

If you’re in a rut all day and fall into bed in the evening just as stressed, it’s time to think about a change. Just a simple activity that you enjoy and can calm you down in a short time. Read, meditate, do a gentle exercise suitable for bedtime. Talk to a person close to your heart or take a hot bath.
  1. Soothing herbs

There are many ways to calm our bodies and minds after a busy day. Light a candle or try aromatherapy with your favourite scent. For example, lavender and chamomile are suitable. Sipping herbal tea is also relaxing. In addition to lavender and chamomile, lemon balm, valerian and mint are also proven helpers.
  1. Evening exhalation for the body as well

Our organism 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. The last cup of coffee or green tea should be consumed 4 to 5 hours before bedtime because of the caffeine. And for at least the last hour, take a break from smoking and turn off the TV, laptop or mobile phone. The blue light they emit reduces the production of the sleep hormone melatonin.
  1. By season

Now let’s shine a light on choosing the right mattress pad. It should reflect the season, i.e. the climate in the room. In summer, a light, breathable sheet will do, or just a cotton sheet on tropical nights; in winter, wrap yourself in a thicker, heat-retaining quilt. Choose an anti-allergy pillow with a suitable filling and firmness. If you have a spinal problem, choose a special orthopaedic pillow. And don’t forget the bed linen – it should be made of natural and breathable materials.
  1. Properly chosen and deep quality mattress

Your mattress will be with you for about a third of your life. And the remaining two thirds, during which you are awake, are largely influenced by how you rest at night. With the right mattress that meets your needs, you’ll feel like you’re sleeping on a cloud. The most important features are the firmness of the mattress and the materials it is made of. If your spine hurts in the morning or you feel groggy, it’s probably time to look around for a new quality mattress. The same applies if your current one has worn out its welcome. The lifespan of a mattress depends on what type of mattress it is, how much you use it and how you look after it. It is generally recommended to replace your mattress after 5 to 8 years. We hope we’ve inspired you on your journey to healthier, better quality sleep and that you’ll give some of our recommendations a try. If you have your own tweaks and tips for getting a good night’s sleep, please share them with us in the comments section below this article. And finally, we have one more quote for you to ponder from the Greek philosopher Heraclitus: “The waking have one and the same common world, but in sleep each returns to his own.”
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