Today I want to talk about a topic that I need to remind myself all the time: the importance of a good night’s sleep. I mean seriously, do you manage to go to bed in time and have a proper sleep? If so, congrats! I hardly ever manage to do so during the week – I end up going too late to bed and getting up too early. Result: a lack of sleep. But did you know that it is not only about the duration of your sleep that defines a good and healthy sleep? There are way more factors that influence a good and healthy sleep. To better understand what helps improving your sleep, I have teamed up with Yumeko, a Dutch brand focusing on eco bedding and bath textiles.
In fact, Yumeko is a Japanese girl’s name meaning ‘dream child’ or ‘dream girl’. And the Yumeko founders had a dreamy mission when the chose the name – their mission is to ‘change the world sleeping’. Oh well, I’ll gladly partake in that change! But when I talked to Yumeko, I wasn’t looking for dreamy ideas. Instead I asked Stephan Zeijlemaker, one of Yumeko’s founders, to share 5 tips for better sleep with me and with you all. So here we go:
Create your own relaxation ritual: Don’t go to bed straight after work or web surfing. Try to avoid screen time before going to bed and instead find your own relaxation ritual. Read a little bit, take a hot bath or shower, meditate – whatever you choose, it will help you fall asleep easier and avoid all those moments when we turn from one side to the other and have a zillion thoughts.
Listen to your inner clock: This one is a good one for me! Just because people say it is good to go to bed at 10 or 11 pm, it doesn’t mean it is good or right for you! Instead listen to your inner clock and go to bed when you feel tired. That also means that you avoid that extra coffee in the evening when you think you need to work a bit more. Go to bed instead and do the work tomorrow morning!
Use organic and natural materials in bed: Avoid bedding made of artificial fibers or pillows and duvets filled with polyester and other artificial materials. Rather invest in good quality pillows, duvets and bedding made of organic and natural materials. Organic cotton or linen are perfect options for not only a better sleep but for a diving feel on your skin. And duvets and pillows can be filled with downs, feathers, wool, or Tencel, a natural material made of bast fibers from eucalyptus trees.
Get an extra dose of fresh air: Yes, fresh air will actually enhance your sleep. Whether you opt for outdoors sport or a long walk, try to spend some outdoor time at least once a day and open your bedroom window for extra fresh air. High oxygen levels will enhance your sleep quality and you will feel much more rested in the morning. Extra tip: Certain houseplants like the rubber tree or snake plant emit oxygen during night and contribute to a better sleeping environment in your bedroom!
Invest in a good mattress: The mattress you sleep on is crucial for better sleep. Don’t just buy any mattress or go by the price. Invest money in a good and high quality mattress and test it. With the extensive choice nowadays, it might help to get professional counseling when it comes to the ideal mattress for your needs.
So what about you? Have you ever paid attention to one of the above mentioned tips? As for me, I do have my little pre-bedtime ritual which is as simple as reading. After a few dozen pages I am more than ready to doze away. I am still working on the second point as I am guilty of ignoring my body’s signal of being tired by working on until way after midnight (and then wondering why I am so tired the next morning when I have to get out of bed).
The third point is checked – I have a wonderful pillow and duvet from Yumeko with natural filling and a super soft cotton jersey bedding made of 100 % organic cotton small-scale cotton farmers in India. I also love linen bedding and have quite a few sets in my wardrobe. As for fresh air I always sleep with a tilt-open window and I have my air purifying plants next to my bed. And I also sleep on an excellent mattress that is perfect for my needs – so I think I am almost there!
But now it’s time for the weekend and for some extra sleeping hours! Enjoy it and have a great and healthy sleep!
Photography by Igor Josifovic
This blog post has been brought to you in collaboration with Yumeko
I love the tips you shared. Nicely signified a better sleep!
I prefer 100% cotton for my bad sheet, very comfortable.
Tips I need – thanks Igor! Totally agree about fresh air and natural materials – it makes such a difference.
Absolutely Abi! There is nothing better than going to bed in crisp, fresh linen and an extra dose of fresh air. So good. I could go back to sleep now hahahaha.
Excellent post! Sleeplessness is frustrating! and that’s why it is must to have a proper sleep. Among all the tips you have mentioned, bedding makes a huge difference to my sleep. If the bedding I have chosen is not comfortable, I can’t sleep the whole night. Another thing that helps me with better sleep is exercise.
These are some good tips.
For me, the most important thing is to get away from any computer screens and inboxes at least an hour before bed. Like you say, reading is a great way to doze off. Preferably fiction over non-fiction.
The other big factors are: avoiding caffeine, not eating in the 2 hours before bed, and having a good mattress / mattress topper.
Anybody who can’t afford one of the amazing luxury mattresses should invest in a good topper instead. Cheaper and it can make a huge difference, even though it only looks like a tiny layer on top.
Thanks for the valuable additions Steph!!