Introduction
A good night's sleep is essential to your health and well-being. Yet many people struggle with sleep problems or insufficient rest. The solution? Working on your sleep hygiene. In this blog you will read what exactly sleep hygiene means, why it is so important, and how you can take steps yourself to sleep better and deeper. Whether you have a classic or modern bedroom, the basic principles of sleep hygiene are universally applicable.
1. What is sleep hygiene?
Sleep hygiene revolves around the set of habits, routines and environmental factors that contribute to quality sleep. Consider:
- Regular sleep times: go to bed and get up around the same time every day.
- A comfortable sleeping environment: the right temperature, low light and low noise.
- An appropriate bed and mattress: enough support and comfort to wake up rested.
Good sleep hygiene not only improves your sleep but also has positive effects on your energy, mood and concentration during the day.
2. The right bedroom design
a. Choose the right bed
A solid bed is the foundation of good sleep hygiene. Whether you choose a metal bed, a box spring or a slatted bed - it is essential that the bed suits your body and interior.
- Metal beds: Sturdy, durable and available in both classic and modern styles.
- Boxspring: Known for luxurious lying comfort and excellent ventilation.
- Slatted base: Fits many mattress types and is often easy to adjust.
b. A supportive mattress
A good mattress is just as important as a good bed frame. Consider your build, sleeping position and any complaints (such as back or neck pain). This will help you choose the mattress that provides the right support and comfort for you. A mattress that is too hard or too soft can greatly disturb your sleep.
c. Minimalist and quiet decor
Too many stimuli in the bedroom make it difficult to unwind. Choose neutral colors, soft lighting and plenty of storage space. This will help you keep the room tidy and calm, which will benefit your sleep.
3. Daily routines for better sleep
a. Fixed sleep and wake times.
A regular sleep rhythm is crucial to your biological clock. Try to go to bed around the same time every night and get up at a fixed time. This will help your body get used to a stable sleep-wake pattern.
b. Limit screen time before bedtime
The blue light from smartphones, tablets and TVs inhibits the production of the sleep hormone melatonin. Put your phone away at least half an hour before bedtime and choose a relaxing activity, such as reading or listening to music.
c. Caffeine and nutrition
- Caffeine: Limit drinking coffee or energy drinks late in the day because it increases your alertness and makes it difficult to fall asleep.
- Eat late: Try to avoid heavy meals right before bedtime; a full stomach can disrupt your sleep.
d. Relaxation exercises
Try unwinding before bed with a warm bath, breathing exercises or meditation. A relaxed mind and body make for deeper sleep and a fresher feeling when you get up.
4. Environmental factors that contribute to sleep hygiene
a. Temperature
The ideal bedroom temperature is between 16 and 18 degrees Celsius. A room that is too warm can make falling asleep difficult and reduce your sleep quality.
b. Sound and light
- Noise: Try to reduce ambient noise with earplugs or soundproof curtains.
- Light: Choose blackout curtains or blinds so you are not disturbed by streetlights or early morning light.
c. Ventilation
Good air quality in the bedroom is essential for healthy sleep. Open a window regularly or provide adequate ventilation. This helps wick away moisture and heat, allowing you to sleep more comfortably.
5. Signs that your sleep hygiene needs improvement
- You often wake up tired or with back and neck pain.
- You have trouble falling asleep or sleeping through.
- You feel irritable and not rested during the day.
- You need caffeine to get through the day.
Do you recognize these complaints? Then start working step by step on better sleep hygiene. For example, check the condition of your mattress, your daily routines and your bedroom layout.
Conclusion
A good night's sleep is not a luxury, but a basic need. By paying attention to sleep hygiene - from choosing the right bed and mattress to following set routines and optimizing your sleep environment - you give yourself the best chance for healthy and restorative sleep.
Are you looking for a new metal bed, mattress or other sleep product to improve your sleep hygiene? Feel free to take a look in our webshop or get advice from our specialists. A fresh, rested start to the day starts with the right bedroom choices!
