Tips for deep, restful sleep

You probably realize that there is a difference between the amount of sleep you need to stay awake during the day and the amount that will not only keep you awake, but also focused, energetic, and in a good mood. See the small steps you can take to make a big difference in the quality of your sleep.

What should you do during the day to sleep better? 

1. Maintain a consistent schedule.
   When your body gets used to waking up and going to sleep at the same times, both happen more quickly and easily. Your body does not get confused, and you will not need large amounts of caffeine or need it frequently during the day. 
2. At least 30 minutes of sunlight a day.
   Your body produces melatonin, which is critically important for sleep. Since it produces it when it is dark, you usually start feeling sleepy two hours after the sun sets. Sunlight regulates your circadian rhythm by telling your body when to increase and when to decrease melatonin levels. In other words, the more sunlight you get, the better your body will produce melatonin when it is time to sleep.
3. Exercise, but no later than 2–3 hours before bedtime.
   By expending energy, you will not only fall asleep significantly faster and sleep more deeply, but you will also feel more energetic during the day. Exercise should not be done close to bedtime, as an elevated heart rate, body temperature, and adrenaline levels will keep you awake for some time before you fall asleep.
4. Avoid large portions of food, especially before bedtime.
   This way, your body can rest and your metabolism does not slow down.

What should you do before bed to sleep better?

1. Darken the room - consistency in your bedtime routine will signal to your brain that it is time to sleep. When you enter a lighter stage of sleep, you are less likely to wake up in a completely dark room.
2. Lower the temperature
   To facilitate the body's natural cooling process and ensure uninterrupted sleep, it is recommended that the room temperature be 18–19 degrees (between 18 and 21 for young children).
3. No sugar, caffeine, or carbonated drinks
   They cause overstimulation and make it harder to fall asleep. 
4. Bonus for falling asleep more easily: white noise and scents
   White noise masks other sounds in the environment, helping you drift off faster without distractions, while scented sprays or diffusers can also help—the most recommended scent is lavender. 

Regardless of whether you incorporate any of these tips into your routine, the key to quality sleep lies in your mattress and pillows.

Memory foam mattresses help you fall asleep faster because your body's curves fit closely against the mattress, which also reduces tossing and turning during sleep. At matraci.bg, you will find a variety of products delivered to you with fast, free shipping.