A vast majority of people regularly face difficulties sleeping. There’s a good chance that at some point in your life, you’ve searched for answers on how to sleep better.
Many people understand the need for healthy eating and exercise, but when last did you consider how a good night’s rest affects your health and wellbeing?
If you are looking for ways to improve your sleeping habits, you have come to the right place. Grab your pillow and continue reading to find out how small changes can impact the quality of your sleep.
Understanding the Sleep-Wake Cycle:
After a good night’s slumber, homeostatic sleep pressure (or the desire to sleep) is at its lowest and gradually rises throughout the day.
Strenuous physical or mental effort, extended hours spent awake, or a weakened immune system can cause an increase in sleep pressure.
The sleep-wake cycle is the pattern of time we spend awake and asleep within a 24-hour period (Sleep.org, 2021). This pattern has an influence over the body’s many natural rhythms and works in conjunction with homeostatic sleep pressure. When your body clock and homeostatic sleep pressure are aligned, you’ll have a healthy sleep-wake cycle.
Establishing a Healthy Sleep-Wake Cycle:
- Avoid blue light from electronics before bed.
Exposure to blue light has a negative effect on the circadian rhythm, as it tricks the brain into thinking it’s still daytime. In turn, this reduces hormones like melatonin, which help you relax and get a good night’s rest.
- Wake up and go to bed at consistent times.
Establishing a set routine has a positive effect on the circadian rhythm and can aid long-term sleep quality.
- Eat a healthy diet & exercise regularly.
Studies have shown that exercise can reduce pre-sleep anxiety and increase sleep quality in people who suffer from insomnia.
A balanced diet rich in key nutrients supports sleep health. Such nutrients include calcium; magnesium; vitamins A, C, D & E.
- Avoid caffeine for 6 hours before bedtime.
Consuming caffeine late in the day can potentially have a negative impact on the quality of your rest, as it may stop your body from naturally relaxing at night.
- Expose yourself to natural light during the day.
Exposure to bright light or natural sunshine during the day helps to maintain a healthy circadian rhythm. This enhances daytime energy as well as the quality and duration of night-time rest.
- Keep your bedroom cool, dark & quiet.
The Bedroom Environment:
Studies illustrate the link between a good night’s rest and a bedroom that’s optimised for light, noise, comfort and temperature. In fact, maintaining an ideal core temperature is a critical factor when considering how to get a better night’s rest.
Healthy adults experience a drop in core temperature while sleeping. However, this is not to say that we all experience the same temperatures when sleeping. A number of factors can cause completely normal temperature fluctuations, including hormonal changes, medications, pre-bedtime routines, the bedroom environment and your choice in bedding.
Wool – The Solution to a Better Night’s Rest:
Different materials have different heat-retaining properties and can influence the quality of your rest. Wool is unique in its ability to help regulate your body temperature.
Wool has the natural capacity to pull moisture away from a person who is too hot at night. This results in a less humid and more comfortable sleeping environment.
Similarly, wool has the ability to function as an insulator, which helps to keep a person warm if they are cold while sleeping.
Simply changing to a wool duvet could help you get the rest you deserve. Shop our range of wool duvets – Naturelle guarantees your satisfaction.
We at Naturelle, are proud members of the Campaign for Wool.
References:
Sleep.org (2021). What is the Sleep-Wake Cycle? Available from: <https://www.sleep.org/how-sleep-works/sleepwake-cycle/> [Accessed on 7 February 2021].