Sleep deprivation is extremely common and affects one in every five people world-wide. Therefore, it is important to take steps towards achieving a fulfilled night’s sleep and improving sleep quality. Making thoughtful changes in your lifestyle and diet can have a huge impact on your quality of sleep, as well as adapting your surroundings to maximize relaxation

Remove any electrical devices from your bedroom.

Studies have shown that the electro-magnetic field (EMF) signals and energy that electronics emit have a significant decrease on the production of hormones such as melatonin and serotonin. If you absolutely need to have your mobile phone with you at night, try switching it on to aeroplane mode. Wi-Fi connections throughout your home are another example of an EMF conductor and some experts believe that long term Wi-Fi exposure significantly affect sleep patterns and contributes to insomnia.

Create a consistent bed-time and stick to it.

Go to bed each night at the same time to encourage your natural body clock to recognise when it’s time to rest. If you find it hard to unwind before bed time, you may like to try meditation and the use of essential oils to aid in relaxation. Around an hour before you desire to fall asleep try and avoid eating, especially foods which are rich in sugars. Put away any work or tasks you need to complete and try switching off electricals in order to rest the mind. You may also wish to try breathing exercises if you struggle to unwind at night, there are plenty of techniques designed to encourage a natural state of relaxation.

Become aware of your nutrition and lifestyle habits.

Smokers and heavy coffee consumers may be at a greater risk of suffering from insomnia, as caffeine and nicotine themselves are stimulants. If you usually spend a lot of time indoors, try going for short walks in the sunshine to boost melatonin levels. Melatonin is the hormone responsible for body clock, which controls when we wake up and fall asleep. Other excellent nutrients which benefit our sleep include Vitamin D, Omega 3 and Magnesium. Eating plenty of fresh fruits and vegetables and reducing the consumption of fried, fatty foods will also impact our overall body health and sleep quality.

Become aware of your nutrition and lifestyle habits.

Smokers and heavy coffee consumers may be at a greater risk of suffering from insomnia, as caffeine and nicotine themselves are stimulants. If you usually spend a lot of time indoors, try going for short walks in the sunshine to boost melatonin levels. Melatonin is the hormone responsible for body clock, which controls when we wake up and fall asleep. Other excellent nutrients which benefit our sleep include Vitamin D, Omega 3 and Magnesium. Eating plenty of fresh fruits and vegetables and reducing the consumption of fried, fatty foods will also impact our overall body health and sleep quality.

What Type of Sleeper are You?

Experts believe that these four labels define a person’s chronotype. A chronotype is our natural inclination regarding what time of day we feel most alert, or when we prefer to sleep. Just like we cannot change other genetic factors like eye colour, skin color and height, we cannot change our chronotype.

In their findings, experts discover that people who fell into the Dolphin category appeared to be light sleepers, who are more likely to suffer with sleep conditions like insomnia. Lions, on the other hand, tend to have significantly lower energy levels at night and are often exhausted quite early into the evening, although they tend to wake up early feeling refreshed with lots of energy. The Bear’s require a full eight hours of sleep every night and are often heavily influenced by the rise and fall of the sun’s pattern. Wolves however are believed to find it very difficult to wake up early in the mornings and often have the most energy at night.

You can find an in-depth, elaborated definition of each sleep category online that outlines specific routines catered to each chronotype and other character traits. There are many interactive quizzes you can take to discover which type of sleeper you are, which then allows you to follow steps to improve your sleep quality.

According to the studies of sleep experts, there are four different categories sleepers fall into.

The Dolphin

The Lion

The Bear

The Wolf

The Importance of a Quality Pillow

The Pillow Quality

So many people are unaware of the effects a poor-quality pillow will have on their sleep. Stress on the head and neck will result in stiffness, pain and tension headaches. Finding the correct sleeping position will provide comfort, encourage a falling asleep and maintaining a better sleep state. Depending on which position you find yourself most comfortable, you may opt for a specific kind of pillow. Softer pillows are usually advised to people who sleep on their stomach, whilst back sleepers may opt for a firmer pillow that slightly cradles the head and neck, keeping alignment with the spine.

Side sleepers should always consider choosing a pillow which isn’t too firm, this may result in wrinkling of the skin since you are pressing your face into one side all night.

Pillow Size

Factors such as pillow size, filling amount and materials are worth considering when choosing the right pillow for you. There isn’t a one-size-fits-all theory and what can work for someone else may not suit your needs. Therefore, it is important to consider all options and identify your personal characteristics such as sleep positions. Try and think about whether you feel any aches and pain when you wake up in the mornings. This could be your body’s way of telling you that you aren’t comfortable during the night.

Sleep Hours

Think about it this way, your pillow gets on average between 7-8 hours constant use every night. That’s more than 2500 hours use a year!

It is as important to invest in a quality pillow as it is to purchase a quality mattress. With all things considered, it is time to start enjoying your sleep again. The first step to a dreamier night’s sleep is by creating your very own bespoke Kiplux pillow today.