Getting a good night’s sleep is something millions of people struggle with and even the smallest detail can disturb your delicate sleeping patterns and make you feel tired, drained, and “unwell” throughout the day. Our systems need quality sleep to regenerate themselves and fight off both internal and external signs of stress and we better take care of your sleep quality before it gets worse.
If you want to enjoy a better night’s sleep, following these 6 tips below will help you get on the right track:
1.Invest in a quality and soft Duvet and Duvet Cover set.
Many people tend to think that bedding doesn’t really affect sleep quality, but it does. In fact, if your duvet and duvet cover set does not feel comfortable or gets dragged from one corner to the other as you sleep and change sides, you’ll have trouble sleeping easily and wake-up at random times during the night, even if you’ve tried everything else.
Your duvet cover set should be cozy, soft, comfortable, and steady to ease your body while you are preparing for sleeping time. Therefore, investing in a quality duvet and duvet cover set like the ones you’ll find in our Vaulia home collection, is a great way to increase your comfort during sleep.
2.Use essential oil diffusers or sprays to encourage a relaxing atmosphere
Essential oils like Lavender and Chamomile have relaxing properties and can put you in a calming tranquil mood that is perfect for encouraging a better, more restful sleep. You can apply a few drops of the essential oils on your pillow cases and/or duvet cover fabrics to inhale their calming aroma or use an aromatherapy oil diffuser to cover the whole atmosphere of your bedroom for even up to 8 hours while you sleep.
3.Turn off or limit light exposure
Our systems acknowledge that it’s time to sleep at night when the lights are turned of and it’s night outside. If we keep all the vivid lights turned on, our systems will have trouble “shutting down” for sleeping time. If you are scared of the dark or don’t want to turn everything off in case you want to prevent mobility accidents, you can just light your hall or small lamp or shade. It would also be wise to turn off any electronic devices near like cell phones and I-pads or laptops as these emit a decent amount light and heat that is both damaging to your sleep and health in general.
4.Make it a habit to sleep around or exactly the same hour each night.
Regardless of how busy you are, staying up late and having irregular sleeping patterns because of your schedule, will make you experience a poor quality of sleep and make you feel more sluggish and drained whenever you wake-up. Research has shown that our biological rhythms are set to shut down in certain night-time hours and it would be wise to try to sleep around the same hours, each night. For example, if you have to wake-up at 8 a.m to get to work, try sleeping at 11 p.m every night to enjoy a good and rejuvenating 8-hour sleep with minimal disruptions.
5.Turn off the T.V and other distractions
Watching T.V in your bedroom at night is a big no-no if you want to sleep because of the light and audio it produces. Similarly, if you play some loud music on the background or let other noises distract you, you will most likely have trouble falling asleep or wake-up multiple times through the night. Instead of watching T.V, try reading a book or listening to relaxing music like Mozart or Enya in low volume. Make sure that you shut the door and any devices that cause noise and use earplugs in case you can’t avoid it.
6.Take deep breaths and visualize you are in a calm and relaxing place
Many yoga and new age consultants recommend using simple breathing techniques to set your body into this deep relaxing mode and prepare you for sleep—and it works. If you have trouble falling asleep, try this simple breathing exercise, as you slip in your cozy duvet cover set: Inhale from your nose for 10 seconds, and slowly exhale from your mouth for another 10 seconds. Repeat this 3-5 times while visualizing you are in a calm place, and you’ll find your muscles and system will relax.
As you can see, something as simple as getting a quality duvet cover set or turning off the lights could make all the difference in your sleep, without making any drastic changes or resorting in unnatural means like sleeping pills to sleep.