Quality, restful sleep is important in many ways. It has an impact on everyday life, concentration, mood, the state of the immune system, and performance at work. Despite this, it is a sad statistic that nearly half of Hungarians struggle with sleep disorders and many complain of constant fatigue. If you are familiar with the problem and regularly sleep poorly, then it is worth taking a few useful tips to help you wake up rested, not as if you haven't slept a minute!
Why can't you sleep peacefully?
If you regularly have trouble sleeping, it's important to first consider what could be causing the problem. Very often, addressing the cause of your poor sleep is enough to ensure that you get a satisfactory night's sleep. Sleep disorders can be caused by:
- Excessive stress
- Health problems
- Too much stimulation right before going to sleep (smartphone and TV use)
- Lifestyle problems (such as excessive caffeine intake)
- Improper sleeping environment
Sometimes, the reason for insomnia is as simple as a bedroom that is too hot or too cold, or the wrong pillow or mattress. Making a few changes can not only help you sleep more restfully, but also help you feel better in your daily life.
Bed accessories for quality sleep
Mattress
It could be that you are not sleeping well because... The mattress you are sleeping on does not provide enough support for your lower back. There has been a long-standing misconception that a hard mattress is the best. This belief is so widespread that many doctors have advised their patients to choose a hard mattress or even sleep on the floor because it is really healthy, but this is not true at all. A mattress that is too hard is just as bad a choice as one that is too soft.
The best type is the semi-firm type. However, you need to experiment to find out what type of mattress is ideal for you, but basically, for thin, low-weight people, it is typically worth choosing softer mattresses, while for those with a stronger build, a firmer alternative is a smarter decision. It is worth considering the decision carefully and choosing a type that serves a restful sleep.
Pillow
The important thing about a pillow is that it provides proper support for your neck. There are many different types available. The pillow choice In this case, you need to consider aspects such as the height, filling, and shape of the pillow. In addition, you should also consider the position you like to sleep in when choosing.
Bedding
Do you think that for bedding has nothing to do with restful sleep? Yet, bedding can also contribute to whether you wake up feeling fresh and refreshed or, on the contrary, tired and grumpy! It is easy to fall asleep and sleep like a fur coat in freshly washed bedding that you like. It is worth putting it on before going to bed, as this also further increases the feeling of comfort.
What should you do for better sleep?
Are you sure you're tired enough?
It could be that you can't fall asleep because you're not tired enough. When you're tired, you can fall asleep more easily, and physical activity also has a positive effect on sleep quality. You don't have to sweat in the gym for hours a day, going for a walk can also help. Exercise and fresh air are a particularly good combination if your goal is to get a quality night's rest.
Have a bedtime routine!
It's much easier to tune into sleep if you have a regular evening routine, a fixed, repetitive sequence of activities that leads to calmness. Take a hot bath, read a book, drink a decaffeinated tea and consciously prepare for bed. Put your phone away and avoid watching TV if possible. This is important because these devices emit so-called blue light, which blocks the production of melatonin, a hormone that controls the sleep cycle. If you still want to use your phone, or you have to use your laptop until evening for work, it is advisable to use a blue light blocking app.
It is also important to have a fixed biorhythm, so try to go to bed and wake up at the same time every day if possible. Don't go to bed too late on weekends and don't be lazy. in bed to noon, but try to get up at a similar time as during the week, with a slight difference at most.
Ventilate!
Fresh air promotes restful sleep, so it's definitely worth opening the window wide and airing out the room. You can also use aromatherapy, which has been proven to help reduce anxiety, making it easier to fall asleep and stay asleep through the night in a calm state of mind. Essential oils, vaporizers, and scented soy candles are all good choices.
What is it that you shouldn't do?
Just no caffeine!
You may not drink coffee before bed, but what about black or green tea? Mate tea is also very popular, but it also contains caffeine, so if you can't fall asleep, it's possible that your evening tea consumption is the problem. Opt for lemongrass, valerian, or lavender teas, which can help you relax.
Don't look at the clock!
Do you also stare at the clock when you can't fall asleep? If you look at how much time you've been awake and how long it will be before you wake up, you're only stressing yourself out, which leads to a vicious cycle. If you can't fall asleep for more than half an hour, instead of staring at the clock, get up and do something that helps you fall asleep, like reading!
These little tricks will definitely help you fall asleep more easily and wake up more rested. However, if you have been sleeping poorly for a long time and nothing helps, you may be struggling with some kind of sleep disorder, so it might be worth seeing a professional!
