Good-night tips

Are you tired of being constantly tired? The quality sleep is crucial for one’s health and happiness at home, at the working place, and in the relationships with others. It may sound unbelievable, but we spend 1/3 of our life sleeping. Nonetheless, millions of people around the world experience problems either to fall asleep or to have deeper and more extended sleep. To ensure that you get the optimal sleep, we have selected a few practical tips, from establishing an everyday routine to the choice of comfortable bedding sets, warm duvets, and supportive pillows.

Plan your perfect sleep before enjoying the healthy one; you have to make a conscious effort and to transform it in a temporary priority. Try to follow a permanent sleep schedule, even during weekends/holidays. When the day goes by and the bedtime comes closer, create a routine, which to keep you relaxed and predisposed to falling asleep. This could be a good book, listening to a slow music, a relaxing hot bath, and a few minutes of meditation. The repeating night after night of your chosen routine will help you successfully forget the stressful day and drift off to dreamland.

Create a zone of real tranquility

Transform your bedroom into a comfortable and tranquil paradise. The experts recommend to create a dark, quiet, and comfortable room, which is not too hot, to ensure ideal sleep conditions. Objects associated with work or other type of stress, like computers, reports, and other documents, should be left away from the bedroom. This also applies to the TV.

Pillows and mattress

Regarding the bed, firstly, you have to make sure that the mattress and pillows give you optimal comfort, ensuring a good sleep throughout the night. If your mattress is 5-7 years old, maybe it’s time to buy a new one. The mattress dimensions don’t play a significant role, provided that there is enough space for both partners, so that they would not disturb each other’s sleep.

According to the rules, you have to change the pillows once a year to avoid losing the head and neck support. Do you wake up with neck and spine pain? Make sure to use pillows that match your sleeping style, i.e., from products filled with down, silicone balls, to special types. The sleeping style also determines the pillow’s hardness. The stomach sleepers should choose softer types, which give head and neck support at a suitable angle and keep the body from twisting into unnatural positions. For those who sleep on the back, the right pillow is the medium-firm type, which supports the normal curvature of the cervical spine, thus achieving the most natural position of the neck and head. The people who favor the side-lying sleeping position prefer the hard or even the super hard pillow, which outlines and gives support to the head, neck, and shoulders, thus providing a flat sleeping surface, which helps to support the body’s horizontal position. Those who don’t have any particular sleeping posture stick to pillows with medium hardness in order to maintain all possible positions.

Bedding set and accessories

Choose a bedding set made of natural fabrics–100% cotton, cotton satin, percale, or linen)–and a duvet, couverture or a blanket, which to keep you warm enough, depending on the climate and the thermostat settings, thus avoiding the excessive heat. As for the bedding sets, these made of pure cotton are the most comfortable and long lasting. You can also easily adapt the duvet to achieve maximum comfort according to the filling weight and the season.

In a country like Bulgaria, with strong seasonal temperature fluctuations, a good idea is to provide the bedroom with bed linen layers, which would allow adding or removing different parts according to the current weather and temperature, the season, or your personal preferences for each night. 3 in 1 duvets, blankets, and couvertures, all of which are suitable components of the well equipped bedroom.

Prepare your body for the best sleep

The way you treat your body during the day may influence the sleep quality; therefore, you should avoid substances like nicotine, caffeine, alcohol close to bedtime and limit their intake as much as possible during the day. Finish your daily meals at least 2-3 hours before going to sleep.

Many scientific studies report that the regular exercises pay off in terms of quality sleep; however, you have to complete your workout at least 2 hours before going to bed. Finally, pay attention to the stress level on a daily basis. It is difficult to slow down the pace in the evening, if your mind is busy with worries and troubles.