A guide to better sleep: - Vearthy

A guide to better sleep: 4 ways to increase your sleep quality tonight

How to get a better sleep

Getting a good night's sleep is essential for maintaining overall health and well-being. However, many of us struggle to get the rest we need. In this article, we will explore some simple yet effective ways to improve your sleep routine, starting with things to do before bed.

Some people take melatonin to help themselves wind down at night, but unfortunately that doesn't work for everybody (for ex. some people with insomnia). We suggest a relaxing long term approach, that follows the harmony of the day. If you can wake up with the sun and go down with it, your body will have a much easier time taking you to the dreamscape that you need to be in, but, we understand that's sometimes easier said than done.

Try starting your bedtime routine tonight by doing this:


1. Have a warm bath before bed

Taking a warm bath before bed can help relax your body and mind, making it easier for you to fall asleep. The heat from the water can also help soothe sore muscles and joints by increasing circulation, making it a great way to unwind after a long day. Try adding some Epsom salts or essential oils to your bath for an extra relaxing experience.

Sleep tip infographic. Tip 1: Have a warm bath before bed

2. Turn your electronic devices off at night

The blue light emitted by electronic devices such as smartphones, tablets, and televisions can interfere with your body's production of melatonin, the hormone that regulates sleep. To ensure a better night's sleep, it's best to turn off these devices at least an hour before bed. Instead, you can read a book or listen to calming music to help you relax.

Sleep tip infographic. Tip 2 turn off distracting electronics

3. Decide on a set bedtime

Creating a consistent sleep schedule is important for regulating your body's internal clock. Having a set bedtime and wake-up time will help your body become accustomed to a routine, making it easier for you to fall asleep and wake up.

Sleep tip infographic. Tip 3 decide on a set bedtime each night

4. Change up your bed sheets

Sleeping on fresh and clean bedding can help improve the quality of your sleep dramatically. Not only will clean sheets feel more comfortable, high quality ones can help reduce the presence of allergens and bacteria that can disrupt your sleep, or even keep you at the perfect temperature to sleep consistently throughout the whole night. Washing your sheets once a week is recommended for optimal sleep hygiene but when was the last time you got a whole new set? This could be the game changer you need.

Sleep tip infographic. Tip 4 get some fresh new bed sheets


Those are our favourite 4 things to do to set yourself up for a good night's sleep, but we found two more studies that talked about other techniques.


Sleep Meditation

Most of us have heard of mindfulness. The act of slowing down and truly noticing how your body feels. Focusing on the present moment is a great practice for our mind, and never really as easy as it seems. One great technique for calming ourselves, is to slow down our breathing, taking deep breaths and focusing on only that.

Sleep tip - meditate

Throw on some tunes

Some of us need a background sound to focus on so that we can zone out. These are typically the people who like to have a fan on in the room or leave a window open. This background noise allows some of us to drift off although for others, its a huge distraction. A happy middle ground can be light music. Certain types of music, such as classical or ambient music, can have a calming effect on the mind and body. The rhythm and tempo of the music can help slow down your breathing and heart rate, which can promote relaxation and sleep.

Sleep tip: listen to music before bed


In summary, by incorporating these simple changes into your bedtime routine, you can improve the quality of your sleep and wake up feeling refreshed and energized. Give these tips a try and see how they work for you. Sweet dreams!


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And check out our in depth video about how to fall asleep FAST!