According to the National Sleep Foundation, adults of all ages need 7-9 hours of sleep per night. We all know this is not always the case, and different factors such as changes in routine, work, or simply the new season can disrupt your internal clock and lead you to a poor night’s sleep.
If you’re struggling to catch some Zs, here’s three tips that will put you to sleep easily.
Get in the zone
Your sleep environment not only influences the quality of your sleep, but also the time it takes you to drift off. There are a few things to prioritise when creating a dreamy atmosphere, and relaxation should be one of those. Remove all the elements that might overstimulate your senses and mind, starting with your phone, choosing activities instead that help you unwind. Consider listening to relaxing music (ambient music or lo-fi are great options), reading a book, or even meditating.
When it comes to room setting, temperature and lighting are key to a good night’s sleep. It’s usually easier to drop off when it’s dark and cool – the ideal temperature is around 16 °C. Pick warmer lights for your bed lamps and keep any other unwanted lights away, using thick curtains/blinds or simply a sleep mask.
Diet and exercise
A healthy diet and regular physical exercise can make the difference at nighttime.
Nutritionists recommend a balanced and consistent diet that provides all the indispensable vitamins and minerals – a good example is the Mediterranean diet, often associated with better quality and quantity of sleep. Also, specific food such as kiwi or fatty fish have all the nutrients essential for a good night’s sleep. The general advice is to avoid large meals close to bedtime, as well as alcohol, caffeine, or any other stimulants, when possible.
Use physical activity to switch off and escape from the stress and worries of life. Studies show that being active reduces sleep onset (the time that takes you to fall asleep). Some activities seem to be more effective than others – aerobic exercises and yoga are listed among the sleep boosters. Whatever it is your workout of choice, you should exercise earlier in the day and avoid any energetic activity in the 90 minutes before bed, considering that working out raises your core body temperature and releases the endorphins (the feel-good hormone).
Although sharing a bed with pets has a lot of emotional benefits, such as reducing anxiety and loneliness, the presence of a cat or dog might trigger allergies and make it harder for you to sleep soundly. Larger pets usually cause more disruptions, as they are more likely to sprawl out and invade your space in the bed.
To make sure that you and your pet have the best night’s sleep, why not consider our range of plush and supportive pet beds. Available in different shapes and sizes, our pawsome beds are the first on the market with the cover washable at 60°C (except for the Travel Beds cover). Each one of our beds and accessories are carefully handmade and can be personalised with your pet’s name embroidered on the side.
Show your furry friends some love, explore the whole range here.