There are many factors that determine the quality of our sleep. In this article, we'll give you some tips to help you sleep well...
It’s important to keep in mind that there are many factors that can affect the quality of our sleep—from our lifestyle to the environment in which we sleep, our daily schedules, our diet, and our overall health. Below are some solutions to the factors that tend to disrupt our sleep on a regular basis, thereby reducing the quality of our sleep...
Optimize your sleep schedule:
We oftentend to go to bed very late; our days are usually focused on work, family, and household chores. And that’s why we often fall into that vicious cycle of staying up late—watching movies, our favorite TV shows, reading a book, or simply scrolling through social media on our phones. We often go to bed on time, butwe can’t seem to completely disconnect.
To help you stick toyoursleep cycles,you canset a goal:choose a bedtime and a wake-up time every day, making sure to get8 hours of sleep. You can set an alarmfor 30 or 15 minutes before your bedtimeat first, until you get used to it. The body operates in cycles, and everything in life has a rhythm, so if you stick to a sleep schedule, you’ll gradually notice that your body will adjust—not only will it be easier to go to sleep, but you’ll alsowake up feeling more rested. Often, establishing this kind of routine even allows youto do away with all those alarms you use to wake up.
They say, "A full belly makes for a happy heart," but not right before bed...
If you're used to eating a little late at night, it's time to adoptsome new habits. It's true thatit's important not to go to bed hungry—dinneris just as important as the rest of the day's meals—but the time you eatcan affect the quality of your sleep.
Beyond the myths and theories about weight and eating at night, what matters most is how your digestive process can affect your sleep. At night, the body’s functions slow down,and body temperature drops.
The first thing to keep in mind is the type of food you eat at night; make sureit’s rich in vitamins. Vegetables, white meat, and fish tend to aid digestion. Contrary to popular belief, it’s not about cutting out carbohydrates at night. Rather, it’s about choosing healthy carbohydrates. Avoiding fried foods, foods high in oil, or red meat at dinnertime will have a very positive impact. Not only willyou bepreventing gastric juices from causing heartburn—since lying down can make it easier for these types of foods to trigger acid reflux or heartburn—but you’ll also bemaking digestion easier, allowing your body to follow the natural processes of its sleep cycles.
Unplug Before Going to Bed
Screens have become an essential part of our lives; they are part of our daily routine in a way we hardly even notice. Between computers, television, and especially cell phones,we tend to strain our eyesdue toexcessive screen use. This has a direct impact on our sleep; the white light emitted by these screensinhibits the production of melatonin, a hormone produced by the pineal gland that performs various functions in the body, the most important of which isregulating the sleep-wake cycle.
That is whyit is recommended to avoid using screens for at least one hour before going to bed. This allows us to respect our body's natural processes.
Your room is a sanctuary
You should always choose the pillow and mattress that best suit your body. If you don't know how to fall asleep quickly, the first thing you can do is try to make sure your bedroom iscompletely dark. Also remember to lower the temperature in your bedroomto 18 °C, as this will help prevent sweating.
During the day, be sure toair out your room thoroughly. This will help remove carbon dioxide from the bedroom and create a healthier sleeping environment. And right before dinner, take awarm bath and listen to some relaxing music.
Remember, you should avoid having any kind of screen in your bedroom.
Natural Solutions
Many people who suffer from insomnia take sleeping pills to help them fall asleep. However, these medications have side effects. Therefore,we recommend natural sleeping aidsthatwill help you fall asleep faster.
Natural products are commonly used in homeopathic sleep remedies. Natural sleep aids are herbal supplements. In most cases, they are sold in capsule form at pharmacies and homeopathic stores. You can also findnatural sleep aids in syrup form.
Natural sleep aids can have different compositions. There are manynatural sleep aids made from melatonin or natural essential oils(lemon balm, linden, chamomile, orange blossom, verbena, hops, lavender, etc.).
If your diet is low in magnesium, you can also take magnesium supplements, which may improve the quality of your sleep. The quality of your bedding can also have asignificant impact on the quality of your sleep.
Sleep is the key
In addition to considering your sleep routine, the number of hours you sleep, your diet, etc., you shouldalso pay attention to the composition of your bed and the quality of your mattress. Often, the key to better sleep lies in your bed.
Choosing a mattress is a very important factor in determining the quality of your sleep and improving your quality of life. It is also a long-term investment in your health.
Direct contact with materials and fabrics can either improve or harm our health. That’s why at Kipli, we believe it’s essentialto choose a natural mattress, as itwill be kind to both the environment and your health—and help prevent long-term pollution once it reaches the end of its useful life.
We hope you find these tips helpful in getting a better night's sleep...
Remember, nature always has a solution*