Falling asleep quickly at bedtime is everyone's dream, but the reality is quite different;
Today's intense lifestyles make it difficult to get a good night's sleep. However, health experts are clear on this subject: rest and sleep are among the essential activities for good health. Insomnia problems, thoughts that plague you at night or simply a noisy environment, sleeping these days can be complicated.
On the occasion of World Sleep Day, we would like to share with you some simple and effective tips to help you fall asleep and find again a good sleep rhythm.
Adapt your bedroom environment
To find it easy to sleep, is recommended to adapt your sleeping environment : for exemple keep your bedroom dark, cool and quiet. Avoiding screens at least 2 hours before going to sleep or installing blackout blinds to reduce outside lights and noises will help you to get back to sleep.
Also set the temperature of the room around 18°. Our body works like a thermostat that spontaneously lowers the body temperature to help us fall asleep. Lowering the temperature in your room will help you to naturally promote this process.
Establish a bedtime routine
Having a regular routine every night can play a fundamental role in helping you fall asleep. Getting your body used to going to bed at the same time, devoting time to calming activities such as yoga or reading, and avoiding screens before bed will help your body prepare for sleep.
Avoid stimulants before bedtime.
Caffeine, nicotine and alcohol can interfere with your ability to fall asleep. It's best to avoid caffeinated foods and beverages, such as coffee or tea, at least six hours before bedtime.
Among the stimulants that prevent you from falling asleep you will probably find all types of screens that, because of their blue lights, have an exciting function on our brain. Exposure to blue light sends alert signals that make our brain believe that it is still daylight, thus delaying the sleep phase.
These signals also have an impact on the secretion of melatonin (which helps regulate our circadian rhythm) which tends to disappear as we are exposed to the light of screens.
Upgrade your bed and bedding
Investing in quality bedding can help you fall asleep easily. There are many types of comforters on the market, but the one with a natural down filling provide greater comfort because of their ability to store heat.
A comforter with a natural filling, like the Pyrenex comforters, gives you a better sleeping experience. Natural down conforms easily to your body because of its loft and prevents you from sweating because it allows air to circulate easily inside your comforter.
Choosing the pillow that best suits your desires can also be very beneficial to your sleep. It's best to choose pillows with a natural filling, such as duck feathers, which provide unique comfort and wellbeing thanks to their fluffiness. It can also be useful to invest in sheets made of soft and breathable materials, such as organic cotton, for a soft and comfortable feeling on your skin.
As for Pyrenex bedding, some comforters are guaranteed dust mite free. A parameter to take into account if you are often allergic. At Pyrenex, we provide Greenfirst anti-dust mite products: a completely natural treatment based on essential oils that guarantees effective protection even after several washes.
In short, quality bedding can improve the quality of your sleep and help you fall asleep more easily. Take the time to invest in good quality, comfortable bedding products to ensure a peaceful night's sleep.
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