We all know the incredible feeling of waking up after a night of restful sleep - refreshed, focused, and ready to conquer the day. But did you know that the benefits of quality sleep go far beyond just feeling good in the morning? Sleep plays a crucial role in our overall well-being, influencing everything from our mood and concentration to our decision-making skills and even our physical health. At our core, sleep is like a superhero for our body and mind, offering the much-needed recharge that keeps us alert and prepared for the challenges ahead. The good news? We hold the power to unlock better sleep and, consequently, a healthier life. So, discover how a good night's sleep can be a game-changer for your well-being and get practical tips that can transform your nights, boost your days, and ultimately help you lead a healthier and more fulfilling life.
Understanding what makes a good night's sleep is the first step to unlocking its benefits. A quality snooze isn't just about the hours spent in bed; it's about achieving the right balance of duration, uninterrupted cycles, and overall sleep quality. However, common sleep problems, such as feeling too warm or cold, can disrupt this delicate balance, impacting both our daily life and overall health. It's crucial to address these issues to ensure that the time spent in bed translates to truly restorative sleep.
Expert sleep tips
1. Establishing a sleep routine
One of the simplest yet powerful sleep tips is maintaining a consistent bedtime. Establishing a healthy sleep/wake routine helps to regulate our internal clock, signalling our body when it's time to sleep, thus promoting better sleep quality and overall well-being. For this, establish a consistent sleep schedule and try to go to bed and get up at the same time, everyday - even on weekends and holidays.
Optimizing sleep environment
2. Comfortable bedding
"For a high quality of sleep, the spine, neck and head must be aligned as straight as possible, which is why the right pillow is an important component of an optimal sleep system. The functional pillow from Dagsmejan can be adapted to the individual body type and offers very good support in all sleeping positions. And the fact that only natural and sustainable materials are used in the production is a big plus for me.“
—Lutz Graumann, Phd & specialist in sports medicine, nutrition and chirotherapy, Member of the Dagsmejan Scientific Advisory Board
3. Dark and quiet
Minimize disruptions by ensuring your sleep space is dark and quiet. This simple adjustment can significantly improve the quality of your sleep, allowing you to drift into a deeper, more rejuvenating slumber. Helpful to block out 100% of light is our Blackout sleep mask , which has fully adjustable eyecups for perfect coverage. 100% darkness - 100% sleep comfort.
Lifestyle changes for better sleep
4. Regular exercise
Engaging in regular physical activity has a positive impact on sleep quality by reducing sleep onset or the time it takes to fall asleep. According to recent studies, doing sports for at least 150 minutes per week can improve our sleep quality by 65%. Science shows that we not only fall asleep faster after a short walk or a training session, but also sleep longer and deeper. These beneficial effects are most pronounced when the workout takes place 4–8 hours before sleep. In general, you should not exercise two hours before bedtime as you may be too warm or too energized and falling a sleep might take longer.
5. Healthy eating habits
Be mindful of your eating habits, especially close to bedtime. Dr. med Lutz Grauman, Phd & specialist in sports medicine and member of the Dagsmejan medical advisory board points out that we can really eat ourselves to a better night's sleep. To upgrade our sleep to the maximum we should give our metabolism a break during the night. Strong spices makes it more difficult to sleep through the night, while also drinking too much before going to bed disrupts our deep sleep phases by leading to middle-of-the-night trips to the bathroom. Also avoid heavy meals such as high-fat or protein-rich foods and opt for sleep-friendly foods to promote digestion and prevent discomfort during the night. But what is the so-called snooze foods? Snooze food is foods that contain or promotes the release of melatonin, the hormone that regulates our sleep. Especially, tomatoes, olives, barley, rice, walnut and milk are types of food that naturally contain large amounts of melatonin. Tryptophan, an essential amino acid that acts as a natural mood regulator which is also the precursor to melatonin, can help us to sleep better. This can be found in foods such as wild-caught fish, turkey, sesame seeds, cashews and almonds.
6. Unplug for better sleep
Limiting caffeine and screen time before bedtime is a crucial factor. These stimulants can interfere with the body's ability to wind down, preventing the onset of restful sleep. In particular, reducing blue light exposure by turning off electronic devices an hour before bedtime can help you fall asleep faster. This is because blue light suppresses the production of melatonin, the substance that controls our body's internal clock. So unplug - to wind down and sleep better.
7. Mental and emotional wellness
It makes it difficult to fall asleep when our mind is still awake. Incorporating relaxation techniques into your evening routine sets the stage for a restful night. Explore practices like deep breathing, progressive muscle relaxation or journaling to release tension and promote a tranquil state of mind. As sleep coach Gary Allman suggests, "Journal. This has changed my life and will change yours. Empty your thoughts and feelings onto a page and you'll feel 100 times more relaxed at night".
Rituals such as reading a book, meditating, a yoga bedtime routine or indulging in a warm bath, signal to your body that it's time to unwind. Logan Dawson, professional healer recommends using affirmations: "Reciting sleep affirmations. Set an intention for your beauty sleep! My favorites are: I release the day. I deserve rest now. I am allowed to take a break. I will feel refreshed tomorrow. I release anything that did not go well today." Discover also our guided meditation that prepares you for deep rest and clarity.
Transforming life with better sleep
Better sleep isn't just about feeling good its also about being good to your body. Linked to a healthier heart, a stronger immune system, and better weight management, improved sleep sets the foundation for a healthier you.
So, these expert sleep tips are not just about getting more rest; its about transforming your day-to-day life! Experience the real-life impact of improved sleep and unlock a brighter, healthier, and more energized version of yourself. We invite you to take a step towards better sleep by trying out these expert tips. Your journey to better wellbeing starts with a good night's sleep - discover the positive changes it can make to your life!
