World Sleep Day: Expert-supported tips on how to get the best sleep

Sleep in loose, comfortable clothing

The clothing in which you sleep can influence the way you sleep and your quality. According to a Havard report, sleeping in loose clothes on a comfortable mattress can help those who suffer from insomnia. If you have your bedroom at an optimal temperature, you cannot lead too cold or hot or to a better sleep.

Keep your surroundings clean

A clean and decent bedroom makes you more comfortable if you try to fall asleep. Before you get into your bed, make a 5-minute pick-up in the room arrangement your vanity, smooth out the bed linen, put your clothes away, etc. Another aspect that could be ignored is the invisible dirt. According to Dysons globally networked data research in the air quality indoors, the highest level of air pollution (pm2.5) occurs between 6 p.m. and midnight. If you invest in an air purifier, you can manage the number of pollutants you are exposed. Shawn Navarednam, design engineer, says: “If you suffer from asthma or allergies, Clean Air promotes a healthier environment for a better sleep.”

Wash your pillows and bed linen regularly

Your bed may adhere to a lot of dirt such as dust mites, allergens and pet -dander. Bed linen and pillow covers can accommodate around 3 million bacteria in just one week. Joanne Kang, senior research scientist, says: “Invisible irritants such as pollen, smoke and harmful pollutants linger long at night. To achieve a cleaner bedroom, dust or allergens will be removed. Wash your bed linen in hot water every week, which is at least 140 ° F to reduce allergens and remove microscopic skin flakes. “

Keep your phone away

The use of your phone until late at night can be outrageous for your sleep. According to the IKEA Sleep Decovered Report, around 90% of 18 to 24-year-old telephones use in the bedroom. Wellness experts quickly remind us of warding off the phone before going to bed and leaving it in another room for a relaxing sleep. A study published in the Journal of Adolescent Health emphasized the importance of a reasonable sleep for physical and mental growth in young people. It was found that young people, the notifications, even in quiet mode, made less sleep than those who fully switched off their phones or held them outside the bedroom.

Reduce stress before you come to bed

Stress can affect your sleep. While the technology is usually considered bad, it can be used forever. According to the Ikea Sleep Decovered report, almost 48% of people say that stress is the main reason why they cannot sleep well. About 38% of women reported higher stress levels than men (23%). Tech can be helpful here. A YouGov India and Amazon survey showed that people between 35 and 45 years of age use voice assistants to set up their sleep routines. It can include playing meditation sessions, relaxing noises and listening to audio books or music before going to bed. You can set your alarms or control the temperature of the room with AI assistants.

Pay attention to sleep products

When Schlaftourism is booming, you can also imitate the services in luxury hotels in your home. A pillow of good quality, a soft blanket, comfortable leaves and more can make a big difference for your sleep patterns. Ganesh Sonawane, co-founder of Frido, says: “India's sleeping crisis is more than just a statistics-has an impact on productivity, stress level and long-term health. A key but often overlooked factor for improving sleep quality is that sleep quality is investing. Sleep quality is important.