Sleep better: 6 tips for a good night’s rest
Getting a good night’s sleep makes us better people during the day, for both ourselves and the people in our near environment. There are, however, many people who suffer from insomnia or who have serious trouble getting asleep. Luckily, there are a few things you can do to fall asleep easier and to stay asleep during the night. Here are 6 tips to improve your rest at night.
1.Stay away from blue light
Your smartphone might be influencing your night’s sleep without you even knowing it. That is to say: smartphones, tablets and other devices using blue light have proven to create a hormone called melatonin, which prevents us from falling asleep.
Putting aside your digital devices one to two hours before you go to bed, can seriously improve your sleep quality. On the other side, red light has proven be to blue light’s opposite: it actually makes you feel drowsy and tired. Installing a red lamp can thus possibly help you fall asleep faster.
2.Stick to your own sleep/wake cycle
Our body is programmed in such a way that we need a certain amount of sleep and benefit from the same sleep schedule every day. Our body clock – or circadian rhythm, as it’s also called – will know better when to be in rest or active modus when we go to sleep and get up at the same time every day.
3.Exercise during daytime
You probably already know that exercising is good for both your physical and mental health. But did you know it also helps you sleep faster and better during the night? Exercising before it gets dark takes up much of the energy you stored during the day. Keep in mind, however, that exercising stimulates your brain and body in the first place. Better not go for a run right before you go to bed, then.
4.Drink sleep-inducing tea
Many people swear by a cup of tea before bedtime. There is, however, a difference between several kinds of tea – real teas (white, green and black tea) even contain caffeine, which would have to exact opposite effect you are looking for. Choose a sleep-inducing herb tea such as chamomile or valerian (both of which you can also find in our Sleep finishing) to help you fall asleep. Combined with a sleep routine, where you read a book or listen to music, for example, your body will automatically start preparing for the night after some weeks.
5.Get a comfortable mattress, bed and pillow
Ever wondered why you sleep better in a hotel? Chances are that you are one amongst many who could benefit from a new bed, mattress and/or pillow. Even good-quality mattresses have a certain lifespan and normally last up to 10 years. After that, it’s smart to renew your bedroom for the sake of your rest at night. At Monks, we have a large variety of mattress fabrics that can be finished with extra features for a better sleep.
6.Examine your environment
Not only is your bed of high importance, your entire bedroom has an effect on your sleep. Too much light, noise or heat can infect your sleep cycle, which might cause you to wake during the night. Try blocking out sunshine or street light with black-out curtains, use ear plugs to exclude noise, and close windows, curtains and shutters during hot days or install air conditioning to decrease the temperature in your room.