1. Invest In A Good Quality Mattress
A high-quality mattress is crucial for a good night’s sleep. It supports your body and ensures comfort throughout the night. Consider mattresses from brands like Emma or Swiss Sense, which offer a wide range of options to find the perfect fit for your sleep needs.
2. Choose Comfortable Bedding
Soft and breathable bedding can significantly improve your sleep. Look for bedding made from natural materials, like cotton or linen. Zara Home and H&M Home offer fantastic collections! IKEA also provides a wide selection of comfortable and affordable bedding.
3. Limit Exposure To Blue Light Before Bedtime
Blue light from screens can disrupt your sleep. Try to avoid TVs, phones, and computers at least one hour before bedtime. If that’s not possible, consider wearing blue light filtering glasses to reduce exposure.
4. Limit Caffeine And Alcohol In The Evening
Caffeine and alcohol can interfere with your sleep. Avoid these drinks in the hours leading up to bedtime. Instead, opt for a soothing herbal tea like those from Pukka. Remember, no green tea as it also contains caffeine.
5. Ensure the Right Temperature in Your Bedroom
A cool bedroom promotes better sleep. Ideally, the temperature should be around 65 degrees Fahrenheit. If it’s difficult to maintain this temperature precisely, consider using a fan from Dyson or a heating blanket from Target.
6. Read A Book Before Bed
Reading is a great way to relax and calm your mind before bedtime. Choose a book that interests you but isn’t too exciting. Visit a bookstore like Barnes & Noble for a wide range of suitable books. A Kindle e-reader can also be convenient, especially if you want multiple books by your bedside without cluttering your nightstand. For more information, read our article about Kindle Unlimited.
7. Start Taking Magnesium Supplements
Magnesium is important for good sleep. It helps produce melatonin, the ‘sleep hormone,’ by activating enzymes that make melatonin. It also relaxes your muscles, which is essential for winding down. Taking magnesium in the evening can do wonders for your sleep quality, but it’s wise to consult your doctor first.
8. Create A Relaxing Bedtime Routine
A consistent bedtime routine signals your body it’s time to sleep. This could include a warm bath, reading, or listening to soothing music on Spotify. Consider using aromatherapy with lavender oil from Rituals to help you unwind.
9. Use Earplugs or a White Noise Machine
If ambient noise disrupts your sleep, earplugs or a white noise machine might help. Bose offers excellent noise-blocking earbuds, but you can also get simple foam earplugs from your nearest drugstore. If these aren’t enough, a white noise machine can mask disturbing sounds, like the Sleep Sound Therapy System® from Sound Oasis.
10. Consider A Breathing Sleep Robot
It may sound futuristic, but many customers swear by the Somnox breathing sleep robot. This innovative tool helps you fall asleep faster by creating a calm, regular breathing rhythm. This cuddly pillow generates a breathing pattern that you will follow automatically, helping you relax. This lowers your heart rate which makes you fall asleep quicker. You can find the Somnox sleep robot at specialized stores like Amazon, or in their own webshop.
With these tips, you’re on your way to better sleep. It may take some time to find the perfect sleep routine, so be patient and consistent. Experiment with different combinations of these tips and discover what works best for you. Remember, small changes can make a big difference in how you sleep and feel during the day. Keep at it, and you’ll find your sleep quality gradually improves. Sweet dreams!
