Developing a good sleep pattern is extremely difficult especially if you don’t know where to start. We recommend using these 10 tips to get back in track:
1) Invest in high quality bedding
Chances are it's difficult to stay in bed because the sheets or duvet you're currently using are uncomfortable, too hot or too cold. We recommend exploring our products and finding a product that suits you the best!
2) No sugar Or Caffeine before Bed
Cut out the sugar and caffeine from your diet! Sugar gets us hyper and caffeine energizes us as well. We found that if you want something sweet try opting for cherries as they have been found to increase sleep. If you need coffee, opt for decaf or even herbal tea to put you in a sleepy mood, we recommend chamomile tea.
3) Trying a Weighted Blanket
Weighted blankets have proven to help those that suffer from insomnia and restless leg syndrome. It will also help if you're struggling with anxiety and depression and just want to feel hugged :)
A weighted blanket uses “pressure therapy” — using a calm-inducing amount of pressure on your entire body, similar to the feeling of being hugged, swaddled, stroked, or held. The right size and weight of a weighted blanket depend on the person's needs
4) Put away your electronics
Whatever email it is you need to send you can always do it in the morning. We recommend reading a book prior to sleeping (maybe even a boring one). You can also try listening to some soft piano or acoustic hits to put you in a sleepy mode.
5) Try having a warm shower or bath
Baths have been known to relax the body. Try a night time pamper routine and use different herbs like lavender that have helped to promote sleep. There's no better feeling then hopping into clean sheets after a fresh hot shower!
6) Set a bedtime
Setting a time for bed will remind the brain to unwind. By setting a bedtime the body will slowly start to build a routine and this would also help to calculate how much sleep you get every night.
7) Work out or exercise
We understand that with the colder season approaching it's hard to get out of the house and exercise. Especially with the pandemic many of us have gotten used to not going to the gym or exercising as frequently as we did before and thus with the lack of exercise not all of our energy is used up.
Sometimes taking melatonin can help increase sleep. We recommend being smart with the pill as it can easily cause a dependency. Today melatonin is offered in various ways whether it's a gummy pill or even inhaled through the cloudy melatonin pen. Talk to your doctor or a medical care provider for more info.
9) Invest in a good quality pillow
Your pillow is extremely important so its crucial to find a pillow that supports your neck and helps elevate your head in a comfortable setting.
10) Change your bedroom setting
Optimize your bedroom environment by eliminating external light and noise to get better sleep. These factors include temperature, noise, external lights, and furniture arrangement.