Sweet Dreams: Simple Tricks for a Good Night's Sleep

We are often told as children that sleep is important. Sleep plays a crucial role in our physical, mental and emotional health. So you should certainly not underestimate the importance of good sleep. However, in your busy and social life, sleep may sometimes not be a priority. In this blog we explain why this should be the case and what you can do to improve your sleep quality!

Physical health
Enough and good quality sleep is very important for your physical health. There are even studies looking at the connection between lack of sleep and heart disease and obesity. Getting enough sleep ensures proper recovery of the body. It will therefore not sound strange that you need more sleep when you are ill, or that muscle pain goes away faster if you get enough sleep and rest. The deep sleep phases even ensure the production of growth hormones. So do you want to stand on the beach with a sixpack this summer? Then make sure that you also get enough sleep in addition to your workouts.

Mental health
In addition to your physical health, your mental health is also greatly influenced by your sleep quality. Good sleep has a positive effect on your cognitive brain functions, such as concentration and memory. Have you ever been told that you had to go to bed on time the day before an important test or exam? Not surprising now you know this! Sufficient sleep also enables your ability to process new information and solve problems. Too little sleep can cause you to suffer from mood swings, irritability and increased stress levels. So get to bed on time tonight!

Sleep hygiene
Do you know the feeling when you get into bed on time and stare at the ceiling for a few hours. Unfortunately, it is not always that easy to get good quality sleep. Fortunately, there are a number of things that can help you:

Reduce blue light
Exposure to blue light, from electronic devices such as smartphones, tablets and computers, can disrupt your sleep. This is because blue light suppresses the production of the sleep hormone melatonin. To reduce the impact of blue light, it is important to avoid looking at a screen an hour before going to sleep. Put your phone away a little earlier and open a book. If this doesn't work, you can also set your phone screen to a warmer light. This can easily be done via the setting on your phone and you can often even link times to this!

Implement an evening routine
By using an evening routine, your body can more easily adjust to the 'rest mode'. Take a relaxing bath or shower, read a book, use a room spray with chamomile and lavender in your bedroom and provide warm or red lights in the bedroom. This gives your body the signal that it is time to go to sleep.

Temperature
Ensure a pleasant sleeping environment by keeping your bedroom cool, preferably between 18 and 21 degrees Celsius. This promotes a natural transition to deep sleep phases. Choose breathable materials such as cotton or bamboo for your bedding to improve airflow. Ventilation is also essential, so provide fresh air in your bedroom for a healthy sleeping environment. This does not mean that you have to keep the window open in freezing temperatures, but opening the windows in your bedroom for one hour a day can do wonders!

Light and sound
Minimize noise and light for a good night's sleep. So make sure that the curtains are closed properly and that there is as little noise around you as possible. You can also use earplugs or a sleeping mask. These simple aids block disturbing sounds and light sources, improving your sleep quality

Fragrances
Scents can also help you improve your sleep quality. The calming scent of chamomile is known for its ability to reduce stress and promote a feeling of relaxation, which positively impacts your sleep quality. Chamomile can help calm the mind and reduce anxiety, contributing to deeper and more restful sleep. Lavender, another well-known soothing scent, has proven effects on reducing insomnia and promoting a sense of calm before bed.

So, make good sleep a priority and enjoy the many benefits that a quality night's sleep brings. Sweet dreams!