A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function (study). It can also cause weight gain and increase disease risk.
In contrast, good sleep can help you feel more balanced and energized, eat less, exercise better and be healthier. Sleep quality and quantity has indeed a big impact on our stress levels and overall happiness and feelings.
Obviously, it would be ideal if we would go to bed on time every evening and sleep by average 8 hours… but easier said than done and in the digital age with Social Media, it’s easy to get lost in scrolling for hours or even taking your phone to bed.
In fact, over the past few decades, both sleep quality and quantity has declined and many people regularly get poor sleep (study).
And to be honest, I am far from an optimal sleeping routine and even though I know it’s so essential, I stay up at night too late and take my phone to bed…
Since I know, that many of you guys struggle with good sleep too, I’ve had the chance to talk to the sleep experts from Hüsler Nest and try their beds. Not only did I get many insights but discovered a high-quality AND sustainable Swiss brand 🙂
Therefore, let’s start with tips on how to improve your sleep and feel the best version of yourself every day!
At the end of the day it is super helpful if you choose a quiet activity for example it helps a lot to end your day by writing a gratitude list or into your diary. Your mind reflects on the day and with that your body calms down and you get ready to sleep.
Clear your mind in the evening
Residual stress, worry, and anger from your day can make it very difficult to sleep well. Taking steps to manage your overall stress levels and worry can make it easier to unwind at night. You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.
Problems clearing you head at night can also stem from your daytime habits. The more overstimulated your brain becomes during the day, the harder it can be slow down. Maybe, like many of us, you’re constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind. Help yourself by setting aside specific times during the day for checking your phone and social media and, as much as possible, try to focus on one task at a time. You’ll be better able to calm your mind at bedtime.
Be smart what you eat & drink
Your eating habits during the day do have a big impact on your sleeping quality and especially the hours before bed are crucial.
Limit caffeine: You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it!
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed.
Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night. (still need to improve that ;))
Improve your sleep environment
A peaceful bedtime routine is a good signal to your brain that it is time to calm down and let go the stresses of the day. The environment is also very important:
- Keep your room dark. It is proven that the sleep quality is much better in dark rooms
- Keep the noise down. It’s important to avoid unnecessary noise and if you can’t avoid it earplugs can help there
- Keep your room cool (around 18° C) and get some fresh air in your bedroom before bedtime.
Consistency is key
We all know that human species rely heavily on routines. Therefore, try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day. With this routine you can get not only better sleep quality but your brains is much more productive during daytime. If you have just a short night for example on weekends, try to make up with a short nap do catch up the missing sleep. But again also there, not too long (max. 30 min) otherwise you might feel even more tired than before.
Exercise regularly but not before bed
Exercise is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems. Therefore, I only practice Yoga in the morning, since otherwise I feel to awake at night…
Get a comfortable bed, matters and pillow
Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference. Therefore it is no one size fits all.
Have you ever asked an expert and really got some advice on your personal best bedding? I’ve learned from Hüsler Nest, that it even depends on how you sleep (stomach, back or side) which mattress is ideal for your habit. Therefore, the right mattress might be the key to your sweet dreams!
I don’t want to sleep on products that support animal and human suffering. Obviously, it’s not easy as customer to know or see that. However, the Hüsler Nest System is sustainable, ecological and natural!
The interaction of the pure natural latex mattress with the Liforma spring element ensures incomparable sleeping comfort. All materials are of natural origin and can be individually replaced at any time. Therefore, it’s a good and long-term investment in your environment, health and well-being.
*This blog article has been written in friendly collaboration with Hüsler Nest.