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10 tips for goodnight sleep

Do you ever feel like you just can’t get sleep when you should?

Here are some sleeping tips to help you get the rest you need, including some off-the-beaten path tips you may not know about.

1. Set a Sleep Schedule

    Decide what is the best time for you to go to bed and wake up. Make sure that the amount of sleep is enough for you. Set an alarm 30 minutes before going to bed. You must be persistent and consistent if you want to be able to follow the routine. It is also recommended that you go to bed same time every day, even in the weekends. It is of course understandable if you can’t follow the routine every weekend. 

    2. Make Your Bedroom a Sleeping Retreat

      Our minds often subconsciously associate feelings with different things such as sounds, objects and places. This is called conditioning and it is part of humans normal learning process. If you continuously do something stressful, such as schoolwork, in your bed or in your bedroom, your mind might start to associate stress and your bedroom together. Therefore, you should separate them from each other and make a conscious decision that the bedroom is only for sleep and nothing else. Leave every trouble behind no matter whatever it is once you step in. It’s just not useful to think about things you can’t really do anything about when it’s time to sleep. You can also help your mind to separate your retreat and rest of the world by decorating it differently or by using different objects, such as Polar Night weighted blanket, that you associate with relaxation and good night sleep in your retreat. Polar Night blankets are designed to set you on a relaxing mood that helps you fall asleep.

      3. Avoid Naps

        Sleeping makes it more difficult to sleep?

        Napping is recommended sometimes but it’s not always the case. When you take an afternoon nap you might just mess up your rhythm of sleep. Basically, napping makes sleeping at night more difficult and you will end up waking up with too little sleep and no time to rest afterwards. So, we recommend that you would avoid naps at least in the afternoon, unless you really need a recharge or to boost your mood because of oncoming event or work.

        4. Create a Bedtime Routine

          What your bedtime routine looks like is up to you. Choose a time when you go to bed and wake up and stick to it. 30 minutes to an hour should be enough time to calm your mind and prime you for a good night’s sleep. During these 30 minutes you can for example take a warm bath, use your favorite bathrobe and slippers, have a cup of tea, eat a light snack, read or try some meditation with weighted blanket. Try not to consume alcohol or nicotine and stop using devices when calming down. Most important thing is that you should be consistent with whatever you decide to do.

          5. Cut Out the Blue Light

            Your phone might keep you awake at night. Most devices use blue light to light up their screens. Blue light is known to cause sleep loss. It tricks our minds to keep us awake. That’s why we recommend cutting out the blue light before going to bed.

            You can turn off blue light in many devices now days. It is still suggestable that you stop using your devices half an hour before bedtime even if you can turn the blue light off. Usually it takes some time to calm your mind down if you have for example been on social media, played video games or watching videos.

            6. Turn Up the A/C

              Optimal sleeping environments temperature is about 15 to 20 Celsius. It’s a known fact that we sleep better in cooler temperatures. Our body temperature drops naturally during the night and sleep usually starts when its cooler. That’s why lower temperatures might help you fall asleep quicker.  

              7. Banish Your Phone to the Other Room

                Most of us associate our phones with stressful or exciting things.  It is also tempting to start using the phone while it’s within your reach. We would recommend that you would just leave the phone in another room when you’re trying to get a good night sleep.

                8. Pillows Aren’t Just for Your Head

                  Sleeping position might ruin your quality of sleep. If you sleep in a certain position it may cause you to change a position at night, which means that you wake up or at least you are not in a deep state of sleep while doing it. When you sleep on your back, place a small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. For stress in the shoulder and neck area, the Polar Night u – neck pillow is a great choice. If you feel stress on your lower back, you could try to place a pillow under your pelvis. There is a bunch of other different ways to use pillow for better night sleep. We recommend trying them out.

                  9. Stop Trying to Sleep

                    Sometimes it’s stressful to try to fall asleep when you just can’t, and that stress keeps you awake even longer. If you just can’t fall asleep it might help that you stop trying to fall asleep and do something relaxing for a moment. You could, for example, read.

                    10. Try a Weighted Blanket for Better Sleep

                      The deep pressure stimulation of a Polar Night blankets feels like a firm hug, massage or swaddling. Weighted blankets have been shown to help people fall asleep faster and sleep more deeply. Without a prescription, therapeutic training, or changes in their routine. Deep touch pressure stimulation has been shown to increase serotonin and melatonin, the hormones responsible for calming relaxation, while decreasing cortisol, the hormone responsible for stress. Polar Night weighted blankets improve mood and promotes restful sleep and relaxation.