7 tips for a nice sleep

Tired of being tired in the morning? Constantly tumbling from side to side, in anticipation that it is today that you will finally get the same night as you sleep carefree until the end of the morning? At Monhome we take healthy sleep very seriously, so we have some useful tips to help you achieve your goal.

1. CREATE A FAVORABLE ENVIRONMENT FOR SLEEP
Turning a bedroom into a sleeping environment is extremely important for a good sleep. A quiet, dark and cool room will be the perfect place. External noise is known to affect sleep quality, so if you live near a busy road or have noisy neighbors, lower the volume with earplugs or a white noise device. Black curtains or an eye mask will create that darkness that will tell your brain that it's time to sleep. The blue light of your phone, tablet and laptop will make your brain think it's day, so be sure to rule out these things when you go to bed. And if you can not live without a phone, go to the settings and change the brightness to “night mode”. You can also schedule it at the same time every night. It has also been found that the ideal temperature for your bedroom during sleep is 17-20°C, as it allows your body to rest at night.

2. PERFORM CERTAIN RITUALS BEFORE GOING TO BED
When you are preparing for bed, stick to the rest regime. Read something light, take a bath, meditate, ask your partner for a massage. Take the habit of “curtailing” your day and letting your body prepare for rest. Avoid stressful activities such as working or discussing emotional problems at night. Psychological stressful situations are known to cause the body to produce the stress hormone cortisol, which can increase alertness. If you experience emotional problems while sleeping, try to write down what you feel and then postpone it because your body has to focus on rest.

3. ADJUST YOUR INTERNAL CLOCK.
Your body recognizes your sleep patterns very well, so a regular sleep schedule will provide better quality and stability. Try, especially on weekends, to go to bed every night at the same time. Waking up at the same time is also very important, even if you did not sleep well the night before, an extra drive will help you compensate for the lack of sleep the next night. In addition, increasing natural sunlight or bright light during the day helps control your internal biological clock. Your body will match sunrise and sunset while maintaining a consistent sleep and waking cycle.

4. WATCH YOUR FLUID CONSUMPTION BEFORE SLEEPING.
Drink enough fluids throughout the day so that your body is well hydrated, 3 liters are recommended. Try not to drink any liquid 1 hour before bedtime and use the toilet just before falling asleep. Urinating at night affects sleep quality and daytime energy, so if you wake up frequently in the middle of the night and go to the toilet half-sleepy, review your fluid intake before going to bed.

5. TRAIN IN THE MORNING.
Exercising in the morning is great because they produce the stress hormone cortisol, keeping your vivacity and later promoting a restful night's sleep. However, this is not something that we recommend doing before bedtime. Try to do all the exercises at least 3 hours before bedtime to let your body prepare for rest.

6. MAKE SURE THAT YOUR BED IS COMFORTABLE.
Have you ever wondered why you always sleep so well in a decent hotel? The environment is not only ideal for sleeping, but also the beds are of high quality and relatively new. It is recommended to update bedding items at least every 5-8 years, so if you haven't changed your mattress for a long time, this can be an important factor. It is also important to change the pillow every 12 months, as dust and skin can accumulate, affecting not only your sleep, but also your health.

7. CHOOSE ONLY QUALITY BEDDING FOR YOUR HEALTHY DREAMS. Sleep is the main component of a healthy life. Our productivity and well-being depend on it. Quality bedding is a key element of a healthy and comfortable sleep.

In addition to influencing our sleep, it also creates a general mood, supports our emotional health. When choosing bed linen, it is important to pay attention to the material from which it is made. It must necessarily be natural fabrics that pass air well, look at moisture and are pleasant to the body. At Monhome, we took care of high-quality and natural bedding made of washed cotton by the author's method of softening, which will make your sleep as healthy and carefree as possible.