1. Clean up your bedroom
Psychologists at Osaka University in Japan claims that you reach deep sleep 60% faster if you sleep in a clean room compared to a messy room, because you go to bed with a calmer feeling.
2. Cool yourself slightly - but keep your feet warm
To fall asleep, your body temperature must drop by two degrees. However, keep your feet warm as this dilates the blood vessels and spreads heat, which in turn lowers your body temperature.
3. Turn off the lights
When it is dark, the brain creates melatonin, a hormone that helps regulate your biological clock. Use dark curtains.
4. Maximize your bed's comfort
Replace your mattress every five to seven years - and flip it around every three months. Also make sure it is comfortable just for you. A bed that is too soft can cause your muscles to work overtime to adjust your spine.
5. Avoid technique before bedtime
The light from screens tends to interfere with sleep patterns, distract sleep and increase stress hormone and reduce melatonin secretion. Excessive daytime use also has a negative effect.
6. Sleep on the right side - with your arms in front of you
By lying on the right side you will help any remaining food in the stomach to go through the digestive tract. By holding out your arms in front of you, you help the brain get the oxygen it needs to regenerate while you sleep.
7. Breathe according to the 4-7-8 method
This Indian breathing exercise is relaxing. Start by closing your eyes and exhaling through your mouth. Close your mouth and inhale silently through your nose as you silently count to 4. Hold your breath while counting 7. Breathe slowly through your mouth while counting 8. Repeat 4 times.
8. Hit The Hay Beddings
Of course it is important to have sheets that are both environmentally friendly and super soft to be able to feel calm in both body and soul!
|Single||150 cm x 200 cm / 59" x 79"||150 cm x 260 cm / 59" x 102"||50 cm x 60 cm / 20" x 24"|
|Double||200 cm x 220 cm / 79" x 87"||200 cm x 260 cm / 79" x 102"||50 cm x 60 cm / 20" x 24"|
|King||240 cm x 220 cm / 94" x 87"||240 cm x 260 cm / 94" x 102"||50 cm x 60 cm / 20" x 24"|