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It happened again. You lost focus halfway through the presentation. You know you should focus, but you’re just so tired! For some reason, you struggle to sleep properly after the festive season. And it feels like, no matter what you do, you can’t seem to sleep well these days. We get that. Getting into a new year and a new season is tough. And not sleeping well during this time? even tougher. But here’s a little secret, if you want to keep up with all your New Year’s resolutions, you should prioritise sleep. So clear out the clutter in your bedroom and let Kooi’s sleep experts guide you on how to create the perfect sleep spot to kick off your 2024 in the best possible way.
1. Improve Your Bedroom Environment
Ventilation and Temperature
When you think of sleep, cosy is the first thought that comes to mind, right? Well, while we love the idea of being warm and snuggly while we sleep, numerous studies conclude that a cool, well-ventilated room is the best environment for efficient sleep. The ideal room temperature recommended is around 18 degrees Celsius, at which the body temperature is regulated, promoting deep sleep.
A cooler room temperature regulates your circadian rhythm and sleep cycles because night sweats do not disrupt your sleep. Getting some good shuteye ultimately improves mood and mental health.
Lighting
While bright light exposure in the daytime is great because it energises us, that is not the case in the evening. A soft, dimly lit room is the most suitable ambience for the nighttime. Think scented candles, warm-light side lamps, fairy lights, you get the gist.
A scene straight out of a Midsummer Night’s Dream if you so desire.
This lighting signifies to the body that it is time to wind down and get ready for bed. Most importantly, low lighting effectively allows the body to release the sleep hormone, melatonin, which prompts the body to relax and get deep sleep. As soon as you are ready to snooze, switch off all lights and ensure your room is pitch-black. You may also invest in heavy, dark curtains and/or an eye mask to block any external light that filters into the room.
2. Watch What You Eat and Drink in the Evening to Sleep Well
If you’re tired of tossing and turning at night, it might be time to reconsider your pre-sleep routine.
Avoiding caffeine and large, heavy meals can significantly improve your sleep quality. Caffeine, found in coffee, tea, and some sodas, is a stimulant that can keep you awake. Opt for decaffeinated drinks such as chamomile, lavender, rooibos or green teas in the afternoon and evening.
Large meals, especially close to bedtime, can lead to discomfort and indigestion, making it harder to relax and fall asleep. Instead, choose light, easily digestible snacks or meals in the evening to ensure a more restful night’s sleep.
Drinking water is healthy because it keeps you hydrated. However, you may want to avoid having anything to drink right before bed. Nothing is as annoying as having to get up for a night tinkle halfway through that beautiful dream. Let’s not even mention the ‘oopsies’ with the little ones. Also, while alcohol is considered to take the edge off after a long day, it alters the production of melatonin. Avoid alcohol before bed.
3. Keep Your Body Active
Prioritize regular exercise, whether it’s a brisk walk, yoga, or a quick workout session.
If the nature of your daily routine is deskwork, implement a habit of taking short breaks to stretch and move around, and consider standing desks to reduce prolonged sitting.
By staying active during the day, you can greatly enhance your chances of achieving restful, refreshing sleep at night. After all, physical movement a day keeps insomnia away!
4. Foster an Evening Routine to Sleep Well
“Welcome to my YouTube channel. Today I’d like for you to join me on my nighttime routine”. Sounds familiar, doesn’t it? Did you know that evening routines are not just for influencers? You too, can have your very own set of down-time rituals that foster to get you ready for a grand zizz.
- Taking an evening shower or bath might seem counterintuitive because it’s what we typically do when we get up. While that is an understandable thought process, it helps to lower the body’s core temperature, promoting the onset of sleep. Also, water tends to relax the body by releasing tension from the muscles. Think of it as literally washing away the cares of the day.
- Clearing your mind, either through journaling, meditation, or a good book is another great way to put the body at ease for bed. Just like decluttering your bedroom uplifts the mood of your room, mental decluttering has the same effect. It lulls the body into a state of deep relaxation, guaranteeing a good night’s rest.
- Eliminate screen time at least an hour or two (if you can help it) before going to sleep. The blue light on a digital device blocks the production of melatonin, thus causing the body to miss the signal that it is time to sleep.
- Sleep at a consistent time. The saying, “Repetition lulls the brain to sleep”, may have a bad reputation but it couldn’t be truer in this case. Programming your mind (and body) to know when to relax and when to be alert allows for better shut-eye and optimum function during the day.
5. Invest in a Comfortable Bed, Mattress, and Pillow
A supportive mattress and the right pillow can alleviate aches and pains, ensuring a restful night’s sleep. Kooi is dedicated to ensuring that you get to create a peaceful, comfortable, and restful space to sleep well every night.
Kooi Charcoal Pillow
The Kooi Charcoal Pillow range is all the rage for quality sleep for everyone. This range helps to regulate body heat, control odour and moisture, as well as promote deep sleep. Most importantly, the exceptional charcoal pillows are well-suited for individuals with asthma and allergies.
Kooi High-Performance Mattress
Our splendid high-performance mattresses are the best for hardworking bodies. All of our mattresses are at the forefront of sleep tech. With interlocking layers of pure foam, 3D-shaped surface areas and micro-adjusting active spine technology, you are sure to get the restorative sleep that you need to keep winning every day.
Get the Best Beds at Kooi
At Kooi, restful nights reign supreme! That is why we offer a variety of state-of-the-art mattresses with a 120-night in-home comfort trial. Head over to our online store to start the rest of your “sleep well” journey.