The sleep hygiene advice accepted and recommended by international somnologists is worth following if we want a restful night, but this alone does not guarantee good sleep. Our sleeping environment is at least as important, the sleep expert says.
The bedroom is the place where we relax, and a pleasant temperature or a comfortable bed can help us fall asleep. For example, how does a good mattress ensure a restful sleep?
The lying position is the least stressful for the spine. The double “S”-shaped physiological (physiological) curves of the spine (cervical, dorsal, lumbar, sacral) play an extremely important role in terms of load-bearing capacity and stability. A good mattress provides adequate support, thus ensuring the physiological line of the spine even during sleep.
We generally recommend a medium-firm mattress , but I would definitely emphasize that you should try out the mattress, spending at least half an hour on it in your usual sleeping position. It is also worth rolling over, changing positions, and trying out pillows, so the situation should be completely realistic.
It is also important that the mattress material "breathes", does not cause allergies, or contains protection against dust mites , for example, thanks to a special hygiene process . Dust mites are a problem in mattresses because they are active at night, feed on our dead skin cells, and inhaling their excrement actually causes allergies.
In addition to the sleep hygiene advice accepted and recommended by international somnologists, proper sleeping conditions are essential, which of course includes the mattress .
Sleep hygiene tips – 10 points!
- Keep a strict schedule! If possible, always get up and go to bed at the same time, both on weekdays and weekends.
- Regular exercise and movement improves the quality of sleep, but avoid strenuous activity 3-4 hours before bedtime!
- Do not eat heavy, fatty foods, drink alcohol, or smoke in the hours before bedtime!
- Limit your consumption of caffeinated beverages, especially in the late afternoon and evening!
- Let's develop proper bedtime habits! Make grooming and brushing your teeth a routine.
- Falling asleep can be helped by a light dinner, a warm bath, a cool room with a warm blanket, and relaxation (e.g. listening to music, reading, relaxation exercises).
- Try not to sleep during the day unless your doctor tells you to due to a specific sleep problem.
- Don't go to bed too early, and if you don't fall asleep within half an hour (or if you wake up during the night and can't get back to sleep), get out of bed, go to another room, read, or rest there. Don't eat, drink, or smoke during this time. Only return to bed when you are sufficiently sleepy. Try to limit the time you spend in bed to the actual amount of time you sleep.
- Keep your alarm clock/phone turned off during the night and do not automatically look at it when you wake up at night!
- Don't eat, watch TV, or work in the bedroom!
