New Year's resolutions - Focus on healthy sleep

11.01.2024

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New Year's resolutions - Focus on healthy sleep

Do you feel that in the hustle of daily activities and responsibilities, you forget about relaxation and your own health? Even though you always find time to "unplug" and check social media, and you get around 7-8 hours of sleep, do you still feel tired and lacking energy?

The beginning of the year is a great time to take care of your health and ensure effective rest at home.

Take care of your sleeping space

Most of the houses and apartments in our offer have a separate bedroom (often there are several), so make sure to prepare it properly.
Remember, the quality of your sleep directly influences the quality of your life.

Invest in a good mattress, pillow, and comfortable bedding.
Currently, there is a wide range of mattresses with various firmness levels and pillows that help maintain a healthy sleeping position on the market.

Depending on whether you sleep on your stomach, side, or back, you can find a wide range of ergonomic pillows in stores, including memory foam, cooling options, etc., and the price range is really extensive.
Everyone will find something suitable for themselves and their budget.

Trust us - you'll thank yourself very quickly for this purchase!

Let the color scheme of your bedroom be subdued and calm.
Bright, intense colors (such as red, vibrant yellow, or orange) can be stimulating and may not promote tranquility and relaxation.
Instead, opt for green, blue, or beige.

Install blinds or hang curtains on your windows.
It's easier to relax when the full moon or a street lamp is not peering through your window.

The light in the bedroom should be warm and come from various sources.
Always have a bedside lamp for reading near your bed that you can turn off without getting up.

It's not always possible to have a separate bedroom.
Studio apartments are selling well, and owning such a place does not necessarily mean poor sleep quality.

If you live in a one-room apartment, remember to make the bed immediately after getting up.
This way, you will separate the daily living area from the rest area.
Avoid performing daily activities in an unmade bed; it's unhygienic and can be demotivating.

Turn on the radiator at night or sleep with the window open.
The ideal room temperature for sleep is around 18-22 degrees Celsius; this range allows the body to regulate its temperature easily.

Opt for natural, cotton, or silk clothing for sleep, so that your skin can breathe, and sweating won't disturb your rest.

The same principle applies to bedding – invest in high-quality sheets made of cotton or microfiber, and change them as often as needed.
It is recommended to do this once a week or every two weeks (more frequently during illness or in the summer).

Rituals and Healthy Habits

Not every job allows you to "switch off" immediately upon leaving the office.
The same goes for personal life matters.
Sometimes, the flood of thoughts, ideas, and worries prevents us from falling asleep or enjoying a free afternoon.
It's worth developing habits that allow you to relax and clear your mind.

Instead of using your phone right before bedtime, choose a book or engage in breathing/relaxation exercises (there is a wide selection of instructional videos available online).
Allow your body to achieve a balanced production of melatonin.

However, if you decide to stick with your smartphone, pay attention to the activities you engage in on it.

Avoid stimulating content such as games, news, or exciting discussions.

When reading on your phone, switch to night mode or "reading" mode.
The screen emits significantly less blue light in these modes, which can interfere with the process of falling asleep and relaxation.

If you have a bathtub in your bathroom, indulge in this luxury!
Try to take a longer, relaxing bath regularly before bedtime.
Add essential oils with scents like melissa or lavender, which can further help you unwind.

Use scents with relaxing properties in the bedroom as well, in the form of candles or by diffusing essential oils on your bedding.
Pay attention to scents like jasmine, chamomile, sandalwood, or lemon verbena.

Light the candle about half an hour before bedtime; let the scent accompany you during relaxation, whether it's reading or evening yoga.

The evening ritual of preparing for sleep is the perfect time for selected skincare treatments.
It's the time to apply a face mask, hair mask, or even paint your nails.
Let the last half hour of your day be just for you, clear your mind, and sleep peacefully.

Exercise and physical activity before bedtime

While stimulating activities should be avoided before sleep, it doesn't mean you need to avoid all physical activity.
Quite the opposite.

A perfect way to unwind in the evening is with a short, peaceful walk.
Your brain will get some fresh air, and the steady breaths of fresh air will help you relax.

Yoga and breathing exercises will be very helpful in reducing stress and getting rid of tiresome thoughts, as these practices strongly engage the mind and force focus on what the body is doing at that moment.

Gentle stretching or muscle rolling can work as a massage, so it's worth incorporating them into your routine.
However, remember moderation; these exercises are primarily aimed at relaxation and unwinding.