In these modern times, a big portion of the world’s population has problems falling or staying asleep because of various reasons. Certain people suffer from disorders like sleep apnoea, restless leg syndrome, and insomnia. Others however have sleeping problems because of unhealthy habits and an unfavourable sleeping environment.
Sleep deprivation has a bad impact on your health, as well as your mood and performance at work or in school. During sleep, your body creates growth hormone which aids in the growth and repair of cells and tissues. A good night’s sleep also helps the immune system fight infections, which explains why having enough sleep makes you recover from sickness faster.
If you’re suffering from sleep deprivation, or want to improve your quality of sleep, the following tips will go a long way to help you.
Make Sure That Your Bedding is Comfortable
When looking to get a good night’s sleep, your bed is the first thing you should look at. Apart from a high-quality mattress, you should also get comfortable bedding. Having low-quality bedding will cause you to toss and turn through the whole night. It can irritate your skin and cause you to sweat more. So, what are the comfiest types of bedding?
If you’re looking to step up your sleeping experience, it’s best to go for a cosy set of sheets made from a natural material, such as a cotton or bamboo quilt cover set. These sheets are widely used around the world because of the strength, durability, and comfort they provide. They’re also low-maintenance and suitable for people with sensitive skin. On the other hand, while polyester sheets are less expensive, they provide less comfort.
Why Choose a Bamboo Quilt Set?
If you’re looking to improve your sleeping experience, I suggest choosing soft and cosy bamboo quilt covers. Bamboo covers are a popular alternative to cotton because of the various benefits they provide. They’re an excellent choice for hot sleepers since they wick moisture and promote a restful night’s sleep.
Bamboo is a material that’s inherently hypoallergenic, making it a good choice for allergy sufferers too. Germs, dust mites, mould, and fungus are frequent culprits that cause allergies. However, bamboo covers help to keep them at bay.
These bamboo quilt covers are also light, breathable, and soothing to your skin. They have thermo-regulating properties, so they will keep you warm in the winter and cool in the summer. The good news for the environmentally conscious people is that these covers are produced from 100% organic bamboo.
Bamboo sheets and covers are extremely durable due to the bamboo plant’s naturally long fibres. Other fabrics, such as those woven with shorter strands, are more prone to pilling and tearing. Even if you only have a single bamboo set, with proper care, it may last up to five or six years, or even longer with proper maintenance.
Relax with Essential Oils
Diffusing essential oils as a part of your nighttime routine can also help you sleep better. Essential oils have been a favourite among alternative medicine enthusiasts for a long time. Apart from making your home smell great, they also positively affect your health and wellbeing. Here is a list of ways in which essential oils impact your health:
- They boost your mood.
- They boost your work performance by increasing focus and decreasing stress.
- They help you sleep better.
- They help treat anxiety and pain.
- They relieve nausea and headaches.
- They kill germs, viruses, and fungi.
A few drops of these essential oils for sleep in your electric diffuser will have you drifting off to dreamland in no time. These oils are concentrated plant extracts that contain no harsh chemicals. Popular choices that can improve your sleep are lavender, chamomile and cedarwood.
Lavender Essential Oil
Lavender is a soothing essential oil that has several advantages. As an aromatherapy treatment, try adding it to a bath or diffuser, mixing it with water to produce a room spray or body spritzer, or blending it with a base oil to make body oil. Lavender helps you to fall asleep easily, as well as soothes your stress and discomfort. Lavender was utilized as a cleaning agent in hospitals before antiseptics were discovered, so it has antibacterial properties as well.
Chamomile Essential Oil
Next on the list of essential oils for sleep is chamomile. This oil has calming properties and advantages in promoting sleep. Its immediate effects on the body are minor, but the faint floral perfume has a calming and relaxing impact on the mind when diffused.
Cedarwood Essential Oil
Lastly, cedarwood oil is popular for reducing tension and anxiety and helping you relax. With a similar woodsy scent to sandalwood, this oil is a less expensive alternative. You can apply it directly or combine it with chamomile and diffuse it in the air in your bedroom for optimal benefits.
What to Avoid Before Bedtime?
Avoid stimulants including coffee, tea, energy or soft drinks, and chocolate before night to maintain excellent sleep hygiene. Even moderate quantities of caffeine are shown to impair sleep in studies. Have your last caffeinated beverage or snack at least six hours before night to avoid caffeine interfering with your sleep. If you have caffeine sensitivity, it’s best to consume your last caffeinated drink 12 hours before night.
Another thing to avoid before bedtime is exercise. Regular exercise is frequently advised for improving sleep quality and duration. However, the order in which you work out is critical. Overtraining or exercising fewer than three hours before bedtime can cause disturbed sleep in some people. Instead, you can try brief stretching or yoga. Regular yoga practice has been demonstrated to enhance sleep quality and reduce insomnia.
Lastly, while it’s tempting to check text messages, read through social media accounts, or watch movies at the end of the day, these activities are potentially damaging your sleep. When used before bed, electronic gadgets such as smartphones, tablets, and laptops emit blue wavelength light, which has been found to impair sleep. This light interferes with your sleep by inhibiting melatonin, a hormone that regulates sleep and might make you feel awake at night.
Bottom Line
These are only a small number of tips for improving the quality and quantity of your sleep. There are many lifestyle changes that can help you get a good night’s sleep and live life to the fullest. In case you’re struggling with a disorder such as apnoea, consider getting Provent therapy to improve your sleep.
