Do you want to take back control of your nights?
Do you spend your nights waking up, changing position, getting up, thinking, and exploring social media to pass the time as best you are able? If so, you might feel you no longer know what to do to find a healthy and restorative sleep.
Be assured, you are not alone. Studies show that nearly one in three adults experience trouble sleeping. And if you're not alone in nighttime experience, there are some well-known causes of restless nights.
Nighttime agitations have a cause
Sleep can be disrupted for many different reasons.
- Stress at work or in the family
- Lack of physical activity
- Food and drink
- Fluctuating sleep and wake times
- Bedding unsuited to your specificities
- Screen time
- Poor sleeping environment
- No ritual to go to bed
Four ways to improve your sleep
There are many solutions to ward off restless nights. Since every sleeper is different, it's up to you to test which ones will benefit you. Get started by taking these four concrete and achievable steps today.
Choose the right bedding
In the fight against restless nights, the quality of the bedding is the beginning of the discussion. The mattress is certainly a key element, but it is really just the beginning. To sleep well, take the time to choose everything from the mattress protector to the pillows and comforters carefully.
Pillows should match your sleeping position:
- If you sleep on your stomach, your pillow should be thin
- If you sleep on your side, your pillow should be large enough to fill the gap between your neck and the mattress
- If you sleep on your back, your pillow should be large enough to prevent your head from tilting forward or back
Pillows can be adapted to your body type: the level of firmness and support offered by the pillow will depend on your build and build.
- The XS and S morphologies will appreciate soft and thin pillows,
- The M and L morphologies towards mid-firm pillows,
- And the XL or XXL morphologies will move towards firm and very firm pillows.
Set up a cozy sleeping area
Your sleeping area should not be thought of at random. To fight against restless nights, every detail is important. Your bedroom should be dedicated to sleep. Try to avoid setting up an office area, gym or creative workshop, and declutter as much as possible. Also, decorate with light or pastel colors on the walls and furniture, because flashy colors can hamper relaxation and sleep.
Rebalance your food
- Avoid foods rich in protein, which are difficult to digest.
- Avoid saturated fats, which slow down digestion and create heartburn.
- Carbohydrates delay the secretion of melatonin, the sleep hormone.
- Foods rich in tryptophan, an amino acid that increases the production of the feel-good hormone serotonin, are fish, vegetables, fruits, legumes, dried fruits and healthy nuts.
Commit to an evening ritual
Why establish a bedtime ritual as a child only to drop it when you become an adult? The ritual should evolve as you grow and mature. Before going to sleep, consider adopting a routine of activities that soothe you and help you relax. By becoming a habit, it will tell your brain that it's time to go to sleep.
Begin about an hour before you intend to go to sleep with a relaxing activity. The ritual can include a warm shower or bath, a stretching session, or something else which will help you relax and reflect. (Don't do something you don't like; the idea is to find a relaxing activity lasting about 20 to 30 minutes.)
When that period of quiet is over, it's time to go to bed, if and only if you're tired. If not, increase your activity until the first signs of fatigue are felt.
Once in bed, keep negative thoughts away. Breathing exercises are particularly effective in helping you relax and focus on the present moment.
We are here to help
Downlite is committed to helping everyone get a better night’s sleep. Contact us for personalized assistance with all your bedding needs.
Photo credit to @_neivaamanda on Instagram using our products.