• Slept badly? Eight tips for healthy, restorative sleep
There are those nights when you see every hour on the alarm clock. You toss and turn, you can't find a good posture,
you can't get your thoughts off… In the morning you're a wreck. If this doesn't sound unfamiliar to you,
You should definitely read on, because good sleep is essential for your health and well-being. 

Good sleep is essential for body and mind

Your body and mind must be able to recover and need sufficient time to do so. A good night's sleep is crucial to start the day fresh and cheerful. But it goes much further than that. A bad night affects your mood and your productivity. You get irritated more quickly and your performance decreases. Moreover, you are more likely to eat unhealthy food after a bad night. 

And that's not all. If the sleep problems persist, it will even affect your immune system. It increases the risk of illness. Sleep-deprived people have been proven to be more susceptible to COVID-19 and other illnesses. 

So a long, deep and regular sleep is the message. But that is not evident for everyone. With these 8 tips we will help you on your way back to dreamland. 

With these eight tips you'll be back in dreamland in no time

Tip 1: With the regularity of the clock

A fixed sleep pattern promotes sleep. So try to go to sleep and get up at the same time as much as possible so that your body learns the pattern and starts to behave accordingly.

Tip 2: Relax without a screen 

Nothing new, but a crucial one. We have an internal clock that tells our body when to sleep and when to get up. That clock is controlled by a hormone called melatonin. When it gets dark, melatonin slows your heart rate and makes you sleepy. The blue light from a screen (TV, tablet or smartphone) causes the production of melatonin to be delayed. So take a nice book or listen to music and feel the sleep descending on you. A warm bath can also work wonders, especially if you use soothing aromas such as lavender.

Tip 3: Sufficient exercise throughout the day, but not just before going to sleep

Had an active day? Then there is a good chance that you will sleep better. So go for a workout, walk or cycle and make sure you have had enough exercise, but don't do it just before going to sleep, because then your body is still full of energy. An hour or two between activity and bedtime is perfect. 

Tip 4: No coffee, cigarettes or (too much) alcohol

Caffeine wakes you up, or at least gives you that feeling. It is therefore logical that you should not drink coffee before going to sleep. It is also best to avoid alcohol before going to bed. You may have the impression that you fall asleep more easily after a few drinks, but that turns out not to be the case. In addition, you sleep restlessly and there is a good chance that you will have to get up to go to the toilet. Nicotine also does not promote sleep. So choose water or a glass of warm herbal tea without theine, such as chamomile.

Tip 5: A fresh, dark room

It is nice to turn on the heating in the bedroom, so that you can get to bed nice and warm. But a cool temperature and fresh air is actually better for a good night's sleep. So open windows is the message. Make sure the room is well darkened so that you can fall asleep faster.

Tip 6: No heavy meals before going to bed

Our digestion works a lot slower in the evening than in the morning. In addition, fats and proteins require more energy to process. So it is recommended not to eat heavy meals before going to sleep. After all, the food remains half-digested in our stomach while sleeping. And then there is the temptation to 'screw up' something late at night. A chipske or a piece of chocolate to satisfy that little hunger. Of course you don't want to do that, but you are allowed to sin every now and then 😉 

Tip 7: Breathing exercises to relax

If you've applied all of the tips and you still can't get to sleep, a breathing exercise can help. By concentrating on your breathing, you will gradually relax, so a 'mini meditation'. There are different exercises, but we already give you one. Place the tip of your tongue against the roof of your mouth just in front of your teeth. Close your mouth, breathe in slowly through your nose and count to four. Hold your breath and count to seven. Exhale slowly and count to 8. And do this 4 times in a row.

Tip 8: A good bed

Finally, the bed in which you sleep is of course also essential. A mattress must provide optimal comfort and support while lying down and moving around in bed. In addition, the mattress must ventilate well so that moisture and heat can be dissipated. If the mattress is supported by a high-quality bed base, it creates extra support and comfort.

Sweet dreams…

Essentials mattresses

At Essentials you can choose between 4 mattresses, each of which fulfills a specific need. So something for everyone.

Essentials box springs

The Essentials box springs are, just like the mattresses, equipped with the patented RECOIL pocket spring, which, due to its unique shape and extra steel, performs much better than a classic pocket spring.
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