4 Tips to Sleep Better at Night
Good sleep: for some of us it’s more a luxury than a common experience. A lot of people are struggling with sleeping: negative thoughts that are keeping you awake, external noises, back pain and what else more. To help you out, we give you 4 tips to sleep better at night.
1. Put the day to bed
It’s very important to switch off quite some time before you actually go to bed, and get your head cleared of anything that happened during the day. Especially during this pandemic we got a lot to worry about, which easily affects our nights as well. Ironically, bad sleep is bad for our immune system, and our immune systems are essential during this pandemic. Therefore, it’s very important to minimize the effect of these negative thoughts on your sleep. Journaling is a very good way to do so! For example, you can write down 3 things that happened that day which you are thankful for. Or you can describe just one very positive experience you had that day, and especially how that experience made you feel. By doing so, you end the day with positivity. If you have very specific negative thoughts, you can even write those down, and why you are deciding to not let them influence you at night.
2. Create a restful sleeping environment
Eliminating external triggers is very important. Actually: pitch black darkness is essential for the body to fall asleep. When there is no light, the brain sends a signal to the body indicating that it is time to rest. But when there is a light source present at the wrong time, the body’s circadian rhythm, a biological mechanism that regulates sleep-wake cycles, can be adversely affected, thereby disrupting both the quantity and quality of sleep. The same counts for noise. Noises at night might wake you up, and a fragmented night’s sleep is less refreshing. But even noises that don’t wake you up have subconscious effects on sleep by changing the time we spend in certain sleep stages. Nighttime noise may also cause extra production of hormones such as adrenaline and cortisol as well as elevated heart rate and blood pressure.
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3. Choose the right pillow
Back pain, shoulder pain, neck pain: who didn’t experience any of those during the night or the next morning when waking up? Your pillow plays a crucial role here. Keeping your spine aligned when sleeping decreases pain tremendously, but most pillows are not designed to achieve this. Our Original ProSleepy™ Bamboo Cervical Pillow however, is scientifically designed by top sleep experts around the world to perfectly support and aligns your head, neck, shoulder and back, and help you wake up feeling fully recharged and ready to take on the day. Try ProSleepy now!
4. Take your time!
All 3 tips above are improving the quality of your sleep. But when it comes to sleep, it’s also about quantity. Getting enough hours to rest is absolutely essential. As we mentioned before, sleeping less than 7-8 hours can result in weight gain, increased risk of heart disease and stroke and depression. Tip: by creating night routines like journaling, you will also improve the chance you will go to bed on time. In this case you are avoiding getting lost in your Netflix show and discovering it’s already 1AM. Switching of your screens at 8 and starting with your night routine will both improve the quality and the quantity of your sleep!