World Sleep Week: 4 Things You Need For A Good Night's Sleep

As our days get busier and our schedules continue to fill up, deep sleep is becoming more important than ever. If you struggle to get out of bed in the morning because you're feeling sluggish and low on energy…read on!

Here at The Goodnight Co., we take our sleep VERY seriously. Often we overlook the importance of adequate sleep hygiene and how it can impact sleep we are getting each night. Just making small, simple changes to our nighttime routine can promote a deeper, better sleep. Who doesn’t want to wake up feeling refreshed and recharged each morning, ready to take on the day ahead?!

Did you know? Sleep hygiene means the actions that you take before bed to enhance the quality of sleep that you are getting.


Here's 4 things you can do to improve your snooze!

1. Create A Snooze-Worthy Sleep Space


Design your sleep space with a focus on minimising distractions, and maximising comfort. 

  • Picture yourself preparing for your sleep on feather-filled pillows and a mattress so soft it feels like you're lying on a cloud…HEAVEN. No one likes to wake up in the morning feeling sore from a lack of support as a result of poor quality pillows and mattresses..right? 
  • Comfortable bedding is a key factor in maximising your zzz’s…because who doesn’t have a better sleep when your bedding is soft, silky, and fresh? Having inviting bedding that you want to slip right into will help to keep you comfortable throughout the night and promotes a deeper sleep. Our Tip! Try silk  - you'll never look back.
  • Aromatherapy in the sleep space is a great way to enhance your sleep. Essential oils are proven to help calm your mind, reduce insomnia, and send you into a deep sleep faster… thank us later for this one!
  • Using a sleep mask (or blackout curtains) during the night to avoid light interruptions is highly recommended! When we are exposed to light during sleep it affects our circadian rhythm and impacts our quality of sleep.


2. Create A Simple Sleep Routine

How you spend your time before bed determines how you fall asleep and how well you sleep! Establish a sleep routine that works for you, and never look back! Having a consistent pre-bed routine will maximise your sleep each night.

  • Leading up to your bedtime, allow some time off technology (we recommend at least 30 minutes before bed). Using devices right up until sleep keeps your brain active … we know it’s tempting to keep checking your phone, but you will thank us later!
  • Lower your lights! When preparing for sleep, a big DON’T is leaving bright lights on. Dimming the lights will trigger your melatonin production and will help your body and mind to zen out and prepare for ultimate zzz’s.
  • Take some time to yourself to wind down before heading to sleep. Ever heard of the legs up the wall stretch? This is where it comes into play. Slow, soothing stretches helps to calm the body and prepare it for rest. Quiet reading and meditation are also highly recommended.


3. Optimise Your Sleep Routine


Take control of your sleep schedule and set your Circadian Rhythm for consistently good Zzz's. 

  • Set your sleep and wake time, ensuring that you allow 7-8 hours of sleep each night! Aim to go to bed and wake up at the same time each day to promote a healthy sleep routine.
  •  Nap well! This one is important for us as naps can impact your carefully thought-out sleep schedule and that is not what we want. If you are a regular napper, we recommend limiting naps to 20-30 minutes per day in the early afternoon.


4. Start Your Sleep Routine In The Morning

Your Sleep Routine starts in the morning! How you spend your day determines how you sleep. Here are our favourite DO's for a good night's sleep!

  • DO get some sunlight! Vitamin D exposure helps to promote a deeper sleep through the night as it helps to regulate our circadian rhythm.
  • DO move your body! Whether it's going for a quick walk before work or a high intensity workout that gets your body sweating and your heart racing, moving is a sure way to use up energy resulting in maximum zzz’s.
  • DO enjoy your morning coffee later in the day - 10am is the ideal time for your morning caffeine hit if you can't avoid it. This give your body plenty of time to get it out of your system before you head to bed!