IMPROVE YOUR QUALITY OF SLEEP!

We’ve long heard about the importance of 8 hours of sleep. But as it turns out, that’s just one aspect to great sleep that allows you to feel rested and ready to face the day!

Quality of sleep are dependent on three aspects:

• Duration is the length of time a person sleeps. Normally, adults sleep 7-8 hours per day, with the recommended minimum at 6 hours.
• Continuity is continuous sleep time. Waking up in the middle of the night can affected the quality of sleep. So if you tend to wake up multiple times, consult your local physician as you might be suffering from sleep disorder.
• Depth of sleep or the level of fullness – affected by your thoughts and stresses. It is also correlated to your REM.

With these aspects in mind, we have some tips to help you improve the quality of your sleep!

 

1. Drink less coffee (and Tea)

The caffeine content in coffee can make it difficult for you to sleep. Therefore, don't drink too much coffee so that you can sleep much better. A lesser known ingredient that contains caffeine is tea! In fact, there’s actually more caffeine in tea than coffee! So while a cup of tea might sound nice before bed, consider switching to milk or just plain water.

2. Don't snack too much

One of the effects of poor sleep quality is an unhealthy diet. Therefore, the habit of snacking or eating at night can actually make you sleep deprived. Consume healthier snacks such as vegetables or fruits. Also, be sure to not to eat too much at dinner and leave a healthy space (3-4 hours after dinner) before you head up to bed.

 

3.Avoid drinking alcohol

 While, alcohol may make you feel sleepy, it can also disrupt a person's circadian rhythm or body clock, so that sleep patterns are also disturbed. A healthier overall diet and lifestyle definitely improves your quality of sleep.

 

4. Don't play gadgets before bed

Try not to play with gadgets when you go to sleep. The light emitted from gadgets can suppress melatonin or the sleep hormone, so it will be difficult for you to get sleepy. While checking Instagram and other social media is always tempting, consider placing your gadgets further away from your bed.

 

5. Adopting a routine

A proven fact for people that have difficulty falling asleep is often correlated to body “clocks”, or simply routines. The human body adapts to our daily habits, including the times we wake up and go to sleep. So if you have trouble going to sleep, try adopting a routine (wake up earlier, avoid naps, incorporate exercise, and go to sleep at a set time), and be sure to stick with it! After 2 weeks, you should be more used to sleeping at certain times that you want.

 

Lastly, we recommend picking the right bedding linens. Certain materials allow for more breathability and comfort, allowing you to fall asleep and be more restful. So be sure to check out our bed linen collections and mix and match our luxury duvet covers, pillowcases, fitted sheets and flat sheets. The right designs that you love certainly won’t hurt!