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Top 6 Tips To Ensure You Get Better Sleep

How many of you can’t wait to get to bed when you head back home after work?

A lot of us are relieved to finally get home, especially after having a long day at work, being caught in traffic and other stressors of the day. With 80% of Malaysians living with one or more generations under one roof, it can get quite challenging to truly unwind. For some people, they don’t unwind till they get to their sanctuary in their bedroom.

At IKEA, the bedroom and bathroom are the two major living spaces to creating a better life at home. IKEA recently commissioned a study on how people around the world end their days. The study is called The World-Wide Sleep Index and interestingly enough, it found that Malaysians have one of the shortest sleep durations in the world!

The fact that Malaysians suffer from the lack of sleep shows that we could use all the help to make the most out of the time we spend resting. Perhaps a fact that is most commonly ignored – the way you end your day dictates whether you are waking up on the right side of the bed. Here is a list of practical tips to help Malaysians lead the perfect way to end the day.

Here are Top 6 Tips To Ensure You Get Better Sleep: 

1. Optimising comfort

A bedroom is meant for resting and for you to get your sleep. A lot of our bedrooms are quite “busy”, being filled with all kinds of things, making the bedroom cluttered and not that conducive for resting. If your bedroom has a more minimalistic feel, it will be easier for you to keep things away, getting the clutter out of the way.

Malaysians also tend not to like multi-coloured walls in their bedrooms. Choosing the right base colour plays an important role in optimising perfect sleeping environment. Choose gentle, calming colours for better (and longer) sleep to wake up feeling refreshed and positive. The best colours for the bedroom are blue, green and yellow.

2. Refresh your mattress

The study also found that the quality of our sleep has a direct link with how satisfied we are with our mattress. Interestingly, those who put an effort in refreshing their bed are more satisfied with their beds, thus enjoy better quality of sleep and more intimacy.

Oddly enough, for those who aren’t happy with their mattresses, they tend to live with it and not do anything about it. The comfort of your mattress is actually an important role in ensuring you get a good night’s sleep. If you want your mattress to mould to the contour of your body while giving you a personalised support, then a foam mattress is what you need. Spring mattresses  are good for distributing weight, so there will be no undue pressure on any parts of your body, giving you a restful, well-supported sleep throughout the night. You can also add a mattress pad to get an extra layer of comfort while keeping the mattress in good condition.

3. Grab a new pillow

A good pillow is also another important factor for you to get some serious shut-eye. Finding the right pillow that suits you may not be so easy as for some of us, it’s a trial and error route. It can be a frustrating experience and thus, a lot of us neglect this part. However, do take the time to look into the quality of your pillow because it will affect your sleeping style. There is a variety of pillows out there designed to suit various positions. So, look at your sleeping style and choose the right type of pillow to suit your sleeping style to ensure you get a good night’s sleep.

4. Take a hot bath or shower

Ever wonder why a hot shower or bath often comes through the mind after a long day? According to a study conducted by the New York Hospital-Cornell Medical Center, a hot bath causes the body temperature to rise and rapidly cools it down once you step out of the shower. This rapid change in body temperature is actually responsible for helping your body to relax. Not many Malaysians appreciate baths as a lot of people prefer having showers here. Hot showers can also be very beneficial because the hot water from the shower also does the same thing, which is to help your body to relax.

To make your bathroom more relaxing, try recreating that spa ambience by instaling appropriate lighting in your bathrooms. You can even place scents in the bathroom to have a more spa-like feel as aromatherapy has long been used for its therapeutic and hygienic benefits.

5. Smart lighting

Lighting plays a big role in helping you relax. When you’re in a darker environment, it is a natural signal to the human body that the day is coming to an end, and subsequently preparing to sleep. Today, we have an endless access to light. We’re exposed to many types of lights that may harm our body e.g. blue light through the computer screens, mobile phones and tablet screens.

Studies have shown that blue light has a negative effect on our biological clock and it can suppress you in getting a good night’s sleep. Make sure that you get enough bright light early in the day so that you can sleep better at night. To counter the negative effects of blue light, install dim red lights as the colour itself has the least power to affect your sleep rhythm.

6. Unplug before bedtime

Living in the mobile age, we are now better connected and able to communicate with others beyond geographical boundaries. A side effect of this is that we become so attached to our devices to the point that they keep us awake past our bedtime. That isn’t doing us any good.

Some of the world’s most successful technology leaders choose to disconnect from their devices at the end of each day. Sheryl Sandberg, the COO of Facebook, makes it a habit of turning off her phone at night. Microsoft founder Bill Gates, an avid reader, reads for an hour before turning in for the day. By following the examples of these people, we can help our bodies unwind, recharge and wake up feeling refreshed the next morning.

For more tips on how to get better sleep, see here for more details.

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