Nothing more important in my routine is healthy sleep. I always make sure that I have good night’s sleep and dedicate myself  a minimum of 7h of sleep, as this is what I need to function properly.  Sleep is something that is given short shrift by too many people. Sleep is so important for us mentally and physically. We try to pack so much into one day that sleep ends up being seen as an inconvenience. What is your evening routine? Are you scrolling through your phone before you sleep? Are you missing out on all the benefits of sleep?

The reality is that we could be even more productive and waste less time when we are rested. When we get enough sleep we are actually more productive, have more energy and stay healthy longer so we lose less time to illnesses.

This post is in conjunction with TEMPUR® but all thoughts are my own.

Getting enough sleep is more difficult than it seems, however. Making sure you fall asleep quickly and are able to sleep deeply so you wake up refreshed,  takes some effort. To  make your bedroom cozy, can help to snuggle and enjoy your bedroom space but also to set up a sleep routine so you can get into a habit of going to sleep on time and sleeping undisturbed. Many things can affect your sleep, like the right mattress, comfortable pillow or room temperature.

Here are some of my tips to get the full benefits of sleep as well as improve your physical and mental health as well as improve overall wellbeing.

In this article, I will give you some tips on how to do this.

1 – The right mattress

First and foremost, you will need to make sure you have the right mattress aside from any of the changes to your routine. If you’ve had your mattress for more than 5 or 6 years, then it’s probably time to change it. I love memory foam mattress because I love the firmness of them and how it wraps around my body.  However, the mattress is a very personal choice and some people would opt for an order firmer one rather than soft one.

Also, mattress material is important, the fabric should be soft, so best if machine washable with zip. TEMPUR® use mattress material to make all the mattresses and pillows that evenly distribute weight and pressure. They help relieve pressure, reduce tossing and turning and if your partner moves around, it helps absorb motions so you can both have undisturbed sleep with comfort and support.

2 – Duvet and pillows

The right duvet and pillows are also the key. Of course, 100% cotton fabric for your duvet will help the airflow, but also what type of pillow and duvet you chose, can also affect or improve your sleep.

 

The right quilt will help optimise body temperature and humidity control so choose from the right tog number. Your pillow is your personal choice but it should be made wisely. It’s a good practice to record your sleep and see what position you are more likely to sleep and support that potion with the right pillow. The right head and neck support will only help you sleep comfortably but to make sure you wake up rested and pain free.

3 – Use some essential oils

Aromatherapy is a powerful tool to be able to help your brain shut off the racing thoughts and reset itself to sleep mode. Scents like lavender, chamomile and jasmine will help the brain act on the GABA pathways that reduce nerve cells from getting excited. It allows them to calm down and get the brain ready for sleep.

Chamomile is a scent that helps the brain produce the melatonin hormone that helps the body clock stay on its proper cycle. This means that when you use these scents, the internal clock starts and gets you ready for the sleep cycle.

You can use an essential oil diffuser, or spray some of the diluted oils onto your pillow for example.

4 – Take a warm bath

There is nothing quite as relaxing as a warm bath. It loosens the muscles and if you add some essential oils to the bath water, you can begin the sleep process in total comfort.

To make sure that you get the most out of it, take your bath roughly 30 minutes or so before you lie down. Your body will feel relaxed and your mind peaceful. If you take the bath too long before bedtime then your body won’t take the hint to start getting ready for sleep.

If you take it right before bed, you aren’t giving your body enough time to lower your core temperature in preparation for bedtime.

5 – Turn off all devices

The blue light from your smartphone or tablet tricks your brain and makes it harder for it to release melatonin which regulates your body clock. Make sure to turn off your devices at least 30 minutes before bed so you aren’t tempted to look at them or jump on social media.

This is an essential step in setting up your sleep hygiene to make sure that you get right to sleep and stay asleep through the entire night.

6 – Lower temperature in your room

As much as You want to warm up your body before sleep, hover during the night, you need the opposite. Set your temperature to drop a little as you don’t want to wake up puffy and stuffy. Lower temperature helps your body restore and rest so don’t be tempted to up on a higher level.

7 – Watch what you eat

Ideally, you want your last meal 2/3 hours before your sleep. Just so your body can do all the hard job of digesting during your normal routine, and let proper rest during the night. Just so you can recharge your batteries.  You also, want to avoid heavy meals, but specifically salty or sugary. A very salty meal will cause bloating and morning puffiness and very sugary teeth decay and sugar lever quick drop.

8 – Rehydrate & recharge

You want to rehydrate before your sleep, drink a glass of water 1h before sleep and first thing when you wake up. I usually put a water bottle on my bedside table to be ready to grab when I open my eyes, which is fuel to my body and brain. Also, I find magnesium and zinc supplements before bed, helps me have a relaxed sleep and energised morning. Keep them next to your bed so you can always remember to take them before you dash off.