Struggling to get those precious ZZZ’s? You’re not alone. 1 in 14 South Africans suffer from insomnia according to a Human Sciences Research Council study. But, to become your healthiest self, sleep has to be at the forefront of your wellness routine. This is why it’s so important to improve sleep quality.
And although it might feel like there is nothing to be done when you’re counting sheep, there are actually a few things you can do to get better quality sleep.
But first, what causes insomnia?
The answer isn’t always simple. But, all that tossing and turning can often be linked to underlying problems with your lifestyle, environment, or overall health. When it comes to your environment, there are a few things you can do to make a positive difference.
Here are 4 things you can do to improve sleep quality right now
1. Cool it!
Are you one of those people who loves feeling the heat and getting cozy when you get into bed? That might be part of the reason you’re struggling to get quality sleep. In fact, A National Sleep Foundation poll found that a cool room temp was one of the most important factors in getting a good night’s sleep.
According to doctors, the best temperature to sleep is approximately 18.3°C. So it might be time to send your heaters and electric blankets on vacay for a bit.
2. Stay In The Dark
Think that crack beneath your door or semi-sheer curtains aren’t doing too much damage? Think again! Being exposed to light at night may be linked to,, andExposure to light actually blocks the production of melatonin, which then interrupts your sleep cycle.
So when you turn off the lights, look for any spots where light is creeping in. Buy black-out curtains, and cover any other spaces where light creeps through. That includes putting stickers over that flashing WiFi router light and if you live with other people roll up a towel and place it at the bottom of the door.
3. Get Moving
Yip, that’s right. Exercising really can help improve sleep quality. Recent research has found that exercise decreases sleep complaints as well as insomnia. Plus, it was found that moderate-to-vigorous exercise could improve sleep quality by reducing the time it takes to fall asleep. Say cheers to counting sheep!
Not sure where to start? Try this 25 minute Total-Body HIIT workout.
4. Make Your Bed, And Lie In It!
It might seem like a lie that you tell yourself when you’re buying cute bedding or a new mattress, but what you’re sleeping on actually does impact your sleep. Research has shown that sleeping on a good mattress with adjustable firmness, promotes comfort, proper spinal alignment, and quality sleep.
That’s why we love Sloom. They’re a South African brand that aims to give you the best night’s sleep without any of the confusion or frustration that often comes with buying a new mattress or pillows. They are really well known for their customisable and adjustable mattress that you can change on the fly. And now, they’ve upped the ante with a new product (spoiler alert: you can win it!)
WIN WITH SLOOM!
Ever heard of a height adjustable memory foam pillow? Sloom will soon be launching this first-of-its-kind in SA to help you get quality sleep. The good news is that you could win 2 of these pillows, valued at R1 200, before the official launch.
How do you enter?
It’s so easy!
1. Make sure that you are following us on instagram @womenshealthmagsa and @sloom.co.za
2. Then fill in your details here.
3. The winner will be chosen randomly.
4. To be eligible for the prize, you must be over 18 and a South African resident.
5. The winner will be randomly selected and notified.
