How did you sleep last night?

Did you know that getting a good night’s sleep is just as important to your health as eating a balanced diet and engaging in regular exercise? However, 62% of adults around the world report that they don’t sleep as well as they would like, according to the Philips Global Sleep Survey conducted in 2019.

With so much on our minds, it’s no wonder that many of us toss and turn each night. Fortunately, there are plenty of ways to improve your sleep and get the rest that you need. Here are some tried-and-true tips that can help you drift off into dreamland more easily and wake up feeling refreshed:

Turn Your Bedroom Into the Perfect Sleeping Environment

Your bedroom should be a sanctuary dedicated to sleep – and only sleep, if possible.

That means removing anything that can distract you from sleeping, including screens that can emit blue light such as phones, tablets, or computers. These can interfere with your body’s production of melatonin, the sleep hormone. It’s also not a good idea to watch TV before going to bed.

You may also want to consider installing blackout curtains or using a white noise machine if you’re sensitive to light and sound.

Seeing as how we spend a third of our lives in bed, it’s also worth making it as comfortable as possible. Invest in a good mattress and comfortable pillows! You might also want to purchase a European duvet, like the ones we have on offer here at The Down Comforter Store. Our European duvets are made out of 100% cruelty-free duck and goose down and feathers and produced in a Green Factory, allowing you to sleep blissfully with a clear conscience.

Our European duvets are best paired with our European duvet covers, which will protect them while adding beautiful design accents to your bedroom. With our German-made, Oeko Tex-certified European duvet covers, you won’t have to worry about washing your comforters as much!

Establish a Consistent Sleep Schedule

Our bodies thrive on a regular schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. This consistency can significantly improve the quality of your sleep.

To help you establish a consistent sleep schedule, keep an eye on the clock. You can set reminders on your phone or wearable device to let you know that it’s time to put your distractions away and go to sleep.

Wind Down Before You Lay Down

Going from high-energy activities straight to bed often doesn’t work. Your body needs time to wind down and ready itself to go to sleep!

A better way to go about things is to create a relaxing bedtime ritual. Take a warm bath, read a book, or practice some gentle yoga stretches. These slow and light activities signal to your brain that it’s time for it to start shutting down.

Watch What You Eat and Drink Before Bed

Have you ever had a huge meal right before bed and then lay there feeling like you swallowed a bowling ball? Eating large meals, especially rich or spicy foods, can cause discomfort and indigestion, making it hard to sleep.

Try to finish eating at least two to three hours before bedtime. Also, be mindful of caffeine and alcohol intake. While a glass of wine might make you feel drowsy, alcohol can actually disrupt your sleep cycle later in the night.

Exercise for Better Sleep

You might think it counterintuitive at first, exercising being a high-energy activity. How could it possibly help you sleep?

Here’s a fun fact for you, though: regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days; however, try to avoid doing vigorous workouts close to bedtime.

Whether it's a morning jog, a lunchtime walk, or an evening yoga session, staying active keeps your body in rhythm.

Limit Naps During the Day

When you’re sleep deprived or just looking for a way to unwind, few things can beat a nap. However, you should be smart about it! Napping at the wrong time of day or doing so for too long can have negative effects on your nighttime sleep.

If you feel the need to nap, try to limit it to 20-30 minutes and avoid doing so late in the afternoon. Try not to take naps after 3 PM!

Call in the Pros

If you've tried all these tips and still find yourself struggling to sleep, it might be time to seek professional help. Sleep disorders such as insomnia, sleep apnea, or restless leg syndrome may require medical intervention. Don't hesitate to reach out to a healthcare provider if you suspect a sleep disorder.

Sleep is as essential to our well-being as food and water. By making a few simple adjustments to your routine and environment, you can significantly improve your sleep quality.