Top 5 tips for better sleep.
Sleep is one of those things we just can't live without. When we don't get a good night's sleep or have insomnia, the consequences can be harsh. From low concentration to mood swings, we have been proven again and again that quality sleep is essential.
So, here you are, reading this article - maybe you have insomnia, difficulties staying asleep, or are simply curious about how you can improve your sleep. Here are our personal Top 5 Tips for Better Sleep (as we can only vouch for what has worked on us).
1. Listen to sleep-inducing ASMR
You might have heard of ASMR before and not thought much of it, or you might already be an avid listener.
If you don't know much about ASMR, you probably don't realise how beneficial it can be and that there are different types that can help with different issues. Of all the options available, you can find sleep-inducing ASMR videos on YouTube which can honestly be life-saving when trying to fall asleep. Even if you don't find it challenging to fall asleep, listening to this ASMR can induce deeper and more relaxed sleep.
We listened to ASMR once before sleeping, out of curiosity; and we have not had one night without it since. And that's not because we can't fall asleep without it - it's just so relaxing!
We suggest you browse different videos to find a few ASMR artists you like most, and to discover which sound triggers make you most relaxed. Put a pair of headphones on, get comfy, close your eyes and enjoy.
2. Avoid checking the time
We know how tempting it is to keep checking the time when unable to fall asleep... To keep on calculating how many hours we have left until our alarm is set to wake us up... And then, to inevitably dread the lack of sleep we'll have the next day...
The thing is, by doing this, you keep on breaking your sleep induction by opening your eyes, and then overthinking it. Instead, we highly recommend you shut your eyes and keep them closed from the start, until you eventually fall asleep. Worst comes to worst, write down your worries or things you have to do on a list, then try to go back to sleep to be in form for the new day.
3. Avoid synthetic bedding
One really important factor in the quality of your sleep and being able to fall asleep easier is the quality your bedding. There are two main elements at play - your comfort and breathability.
First, you want to be as comfortable as possible to ease you to sleep. Secondly, you want to be sure to allow your body to 'breathe' at night so you are less likely to toss and turn and wake up all sweaty.
There is a simple solution for this: make sure your cover and sheets don't contain any synthetic fabric. Most of the cheap bedding for sale contain a blend of polyester, which is the material to avoid. When you purchase your bedding, we recommend for you to check what it's made of (this is always stated unless there is something to hide).
Many materials are natural and breathable, you would just have to find out which one you like most. Everyone has their own preference, whether it's cotton, linen, eucalyptus, flannel or others.
At HolyCosy, we offer 100% cotton and flannel bedding, which we develop to be as soft to the touch as possible to promote healthy and deep sleep.
4. Aerate your room
There's nothing worse than trying to fall asleep in a stuffy room. There's enough tossing and turning as it is when struggling to reach that sweet sleep - so make sure it's not worsened by poor aeration.
Now, we get it, not everyone can keep their window open all night, whether it’s due to outdoor noise or lack of security. But what already helps is to aerate the room in the morning after you wake up, and before bedtime (even if just for 30 minutes). This will also help to wake up feeling more fresh and less puffy-eyed.
5. Ditch the caffeine and theine
This might seem obvious, but to optimise your chances of falling asleep we recommend you cut out caffeine and theine at least 6 hours before bedtime.
Instead of drinking coffee or english/green tea in the evening, you could switch to a hot chocolate or herbal tea (chamomile is one of the best for relaxation and sleep).
