Tips for deep and quality sleep

You probably guess that there is a difference between the amount of sleep needed to stay awake during the day and what 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 to do during the day to sleep better?

1. Consistent routine.
   When your body gets used to the same wake-up and bedtime hours, both happen faster and easier. Your body isn't confused, you don't need a lot of caffeine, and it's often during the day.
2. At least 30 minutes of sun a day.
   Your body produces melatonin, which is critically important for sleep. Since it produces it when it's dark, you usually start feeling sleepy 2 hours after the sun sets. It regulates the circadian rhythm by telling the body when to increase and when to decrease melatonin levels. That is, the more sunlight you get, the better your body will produce melatonin when it's time to sleep.
3. Exercise, but no later than 2-3 hours before bed.
   By expending energy, you will not only fall asleep significantly faster and deeper, but you will also feel more energetic during the day. Exercise should not be close to bedtime, as increased heart rate, temperature, and adrenaline will keep you awake for a while before you fall asleep.
4. Avoid large portions of food, especially before bed.
   This way, your body does not rest and your metabolism slows down.

What to do before sleep to sleep better?

1. Darken the room - consistency in preparing for sleep will signal your brain that it's time to sleep. When you enter the lighter phase of sleep, the chances of waking up in a completely darkened room are smaller.
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 (for small children between 18 and 21).
3. No sugar, caffeine or carbonated drinks
   They lead to overexcitement and difficulty falling asleep.
4. Bonus for easier falling asleep: white noise and aromas
   White noise masks other noises in the environment, which helps you fall asleep faster without hindrance, while sprays or diffusers with aroma, the most recommended of which is lavender.

Regardless of whether you include any of the tips in your routine, the guarantee for quality sleep comes from the mattress and pillows.

Memory foam mattresses help you fall asleep faster, as the curves of the body fit snugly to the mattress, which also reduces tossing and turning during sleep. In matraci.bg you will find a variety of products, coming to you with fast free delivery.