On average, we sleep for 32 years of our lives. If all goes well, that is. Poor sleepers (and those with night-waking babies) know how disastrous it is when you regularly have bad nights. There isn't much we can do about those babies, but we do have tips for a good night's sleep.
1.Tidy up your bedroom
An organized bedroom is an organized mind. Clutter or scattered things remind you of things you still need to do, or things that occupy you in daily life. The more peace in your field of view, the less likely you are to be distracted. In short: you need to be able to shut out daily life, and you do that by - exactly - tidying up. And preferably not just before you wanted to go to bed.
2. A good bed and mattress
The second (and third) step is to purchase a good bed and a good mattress. Have you been sleeping on a mattress for more than ten years? Then you can safely call that mattress elderly and it's time for a new one. No idea which mattress and bed work best for you? We're happy to help. View our mattresses here.
3. No coffee, alcohol, and screens
It's a well-known but difficult one: no coffee, alcohol, and screens just before you go to bed. Everyone knows it, but how wonderful is it to watch a series with a glass of red wine in hand with your feet up. Or one last espresso, pretty please? However, research repeatedly shows that both alcohol and caffeine can seriously disrupt your sleep pattern and ability to fall asleep. Let's not even talk about the blue light emitted by screens.
What is actually good just before going to sleep is reading. A book is the perfect way to relax at the end of the day, allowing you to release the stress of the day and ultimately achieve a deeper and more restful sleep. You don't have to read for hours, however. Just six minutes is enough to lower your stress level by 68 percent.
5. Warm feet
Another trick to fall asleep easily: create warm feet. When you're feeling cold, you're naturally more alert and less sleepy. However, when you're feeling warmer, you become sleepier. Moreover, multiple studies indicate that warm feet send a signal to your brain that it's time to sleep. In short: put on some socks and (heated) slippers, and you're good to go.
You may not always feel like it, exercising right before bedtime, but it's definitely good for your sleep. People who exercise in the evening generally fall asleep faster. Additionally, they sleep more deeply and for longer periods of time. But, a small note, don't exercise too intensely and not later than an hour before bedtime. An intense workout session raises your body temperature, while it should actually decrease around bedtime.
7. Go to bed at the same time every day
A regular sleep pattern helps you give off signals at a fixed time, making it easier to fall asleep at night and wake up comfortably in the morning. This also applies (unfortunately) to the weekend. Yes - sorry.
8. Create a sleep ritual
Yoga nidra, listening to a calming podcast, taking a bath, or reading a book: by repeating the same ritual every night before bed, you tell your body that it's time to go to sleep. Which ritual works best differs per person. Find out what works best for you for the best night's sleep.
9. Your favorite products/bedding
As mentioned, we spend 32 years in bed, which amounts to approximately 30% of our lives. In other words: a lot of time. Don't waste that time with hastily bought items, but make sure you get to sleep under a luxurious, hotel-quality duvet every night. Is that exactly what you want, but you don't know how to get it? At DOUXE, we have got you covered. It might sound strange to say this about our own products, but once you try our pillows, featherbeds, or one of our duvets, you will never want anything else.
10. Take a cue from a hotel
And finally: what feels more luxurious than staying in a five-star hotel? Exactly, not much. So, take a look at how hotels manage to immerse you in that luxurious feeling. We already have a few tips for you: open your windows during the day, always fluff your bed, use a nice room spray, and learn how to make the perfect bed. We happen to be experts at the latter.