Guide to Improved Sleep: Tips to Get Better Shut-Eye


Getting a proper night’s rest is essential for human beings. We need it so we can function right during the day. If we don’t get enough sleep, we’re irritable, we can’t focus, and we experience mood changes and memory loss. There are other more serious problems related to sleep deprivation, such as high blood pressure, weight gain, weak immunity, the risk for diabetes and heart diseases, etc.

All of this lowers our quality of life and we don’t feel good about ourselves. This is why we need to do everything that’s in our power to get a good sleep at night and reap the benefits the next day. Some of them are better mood and better memory, stronger heart and immune system, increased productivity, and lower risk of weight gain. It’s up to us to decide that it’s enough and that we need to make some changes for a restful sleep.

Pick Comfortable and Breathable Sleepwear


Source: Beautiful Lingerie

Although it may seem like an insignificant matter but wearing suitable clothes while sleeping can really improve the whole sleeping experience. How many times have you woken up just because you were sweaty, you had something tight on, or you were too hot or too cold? For this reason, choosing the appropriate fabrics and types of clothes for sleeping is important.

Cotton Nighties to the Rescue!

Is there anything more liberating than wearing a cotton nightie for sleeping? Many women (and even some men) prefer sleeping in nightgowns because they offer comfort and an ultra-light feeling. There’s a great variety of high-quality cotton nightdresses Australia wide so you can pick yours today and be one of the many that have found the key to better sleep.

Cotton is the ultimate material for sleepwear and there are good reasons for that.

  • It’s breathable because its properties allow more airflow;
  • It’s moisture-absorbent which means that you won’t feel sweaty;
  • It keeps you cool during the night because it lets the heat escape;
  • It’s hypoallergenic so it’s a great fit for those with sensitivities and allergies because it won’t cause any discomfort or reactions;
  • It’s biodegradable and organic which means it’s environmentally friendly and a great choice if you’re all for sustainability;
  • It’s durable, so you’ll invest once and use it for a long time;
  • It’s easy to wash and maintain;
  • It’s affordable;
  • It doesn’t retain odours.

Nightdresses are often chosen for sleeping because people feel restricted when wearing bottoms and having waistbands. With cotton nighties, you won’t have to worry about tight elastics because they’re loose enough to make you feel comfy but still have defined silhouettes.

When it comes to the design, there are all sorts of cotton nightdresses Australia sleepwear stores offer. They can be elegant and sophisticated with a side slit or more simple and relaxed. You could go for long sleeves, cap sleeves, half sleeves, raglan sleeves, or sleeveless cotton nightgown. It can have a round neckline, split neckline, or a v-neck and you can choose different detailing like embroideries, pleated detailing, lace details, and buttons.

Certain details like bigger buttons or strong embroideries can cause discomfort so make sure that you take all things into consideration when you choose the perfect cotton nightdress for yourself.

Create a Relaxing Environment


Source: Start Sleeping

The environment can have a great impact on our sleep. This being said, you know that you must optimise your bedroom and make it the room that you’ll associate with sleeping.

First of all, there shouldn’t be any clutter lying around and anything that doesn’t belong in the bedroom shouldn’t be there. Also, the room needs to be as dark as possible and without any noise unless it has the opposite effect on you and music or other types of noise help you sleep better.

Turn off all electronics at least an hour before you go to bed and don’t watch TV in the bedroom. Blue light from electronic devices tricks the brain into thinking that isn’t time for sleep by slowing down the production of melatonin, the hormone for sleep.

You could also turn your home into a stress-free zone with aromatherapy and get yourself into a relaxing mood even before you hop into bed. For many centuries aromatherapy is used for relaxation of the body and mind. Practising it at night with essential oils that promote sleep can help you fall asleep faster and not wake up during the night.

Make a Sleep Schedule



Everyone needs a different amount of sleep to feel fresh in the morning but usually, 7-8 hours are enough. Going to bed and waking up at the same time every day, even for weekends, helps your body learn when it’s time to sleep and when it’s time to get up. After some time it’ll become a habit and you’ll start feeling sleepy around the time that you go to bed and you’ll wake up naturally in the morning.

Try Exercising and Pay Attention to What You Eat and Drink


Source: OMTimes Magazine

Besides all the other health benefits, exercising is known to aid sleep as well but some studies have shown that you shouldn’t exercise several hours before sleep because it can have the opposite effect.

Some drinks like coffee and others that contain caffeine can stimulate your body and stop you from relaxing so you better avoid it before going to bed. Alcohol can slow melatonin production as well and even though it can make you sleepy, the sleep is disrupted later in the night. Also, try not to drink water a few hours before sleeping because the need for urination can wake you up.

Steer clear of large meals before bed because they may cause discomfort. But certain snacks like almonds, kiwi, and walnuts and certain beverages like chamomile tea promote better sleep and are used by people experiencing difficulties sleeping.

Don’t Take Long Naps During the Day and Try Supplements

Long Naps During the Day

Source: The Guardian

Short power naps help you energise during the day but avoid long naps because they can interfere with your quality of sleep at night. They can confuse your body and make you even sleepier after you wake up. So if you can’t fall asleep at night don’t take long naps or shorten them and improve your brain function without feeling lost after the nap.

Certain supplements like melatonin, glycine, magnesium, valerian root, lavender, and others can induce calming and relaxing effects that’ll boost sleep and make you drop off quickly.