You toss and turn every night in bed, you're unable to fall asleep and you wake up exhausted. Every morning you feel groggy and in a bad mood. And as the day goes on, all you can think about is that pillow waiting for you. So you don’t dread going to bed, here are 4 simple and useful tips for sleeping like a baby.
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Peace and tranquillity

It’s well known that coffee and alcohol are stimulants – and consuming them in the evening will have a negative impact on sleep. But not only that! Ideally, caffeine and energy drinks should be restricted or even avoided from midday onwards. By suppressing the feeling of tiredness, they disturb the quality and duration of sleep. Especially when combined with sugar consumption, stress, intense physical activity or a heavy meal. At least 3 hours before going to sleep, get yourself ready: avoid alcohol, eat early and light enough to have time to digest, opt for decaffeinated coffee after 12 o’clock, even if it is not totally caffeine-free, and choose herbal teas and rooibos.
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Find your evening routine

No, bedtime routines aren’t just for children, if they work for them, why not for you? They are structuring, soothing and reassuring, and are meant to prepare you for a good night’s sleep. Start by winding down, filling the hours before bed with calming activities to clear your head after a busy day. Why not relax in a warm bath scented with relaxing lavender or chamomile essential oil to help you fall asleep? Also try to go to bed at a regular time, this will allow you to follow and train your natural rhythm. And swap your smartphone that emits blue light for a good book. One story then off to bed. Bedtime reading isn't just for kids!
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Choose darkness

This may seem obvious, but we sometimes forget how important it is. Darkness is essential for good sleep. You may not realise it but your brain is sensitive to lights, such as street lamps, bright alarm clocks or electric lights. Exposure to light at the wrong time can totally disrupt your natural cycle. So close your shutters, fit your windows with blinds or blackout curtains and use a sleep mask if necessary.
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Take care of your night-time environment

For a good night’s sleep, nothing beats a good bed. A comfortable one, of course, but it should be healthy too! Just like your bedroom. Keep the temperature cool – 18°C is ideal. Air out the room before sleeping. Regularly disinfect mattresses and pillows if you suffer from dust mite allergies using the IZZI hygienic steamer equipped with Dry Microfine Steam (DMS). Finally, change and wash your bed linen every week – at 60°C for optimum hygiene.
You are now ready to join Morpheus in peace. Sweet dreams.
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