Singapore
Did you know that sleeping encompasses various stages such as light sleep, deep sleep and REM sleep, each serving different functions in the sleep cycle? Among them, deep sleep is perhaps the most crucial, allowing your body to perform restorative processes like muscle repair, tissue growth and immune system strengthening. This then begs the question — what can you do to enhance your sleep quality? With expertise in innovating quality bed accessories like mattresses and pillows in Singapore to empower a truly restful slumber, we share with you three tips to promote deep sleep.
Limit Exposure to Electronics Before Bed
Scrolling through TikTok, clearing emails and lingering on social media platforms before bedtime has become the norm for many of us in our highly digitalised society. However, doing so negatively impacts the sleep experience. While online content can be entertaining, it stimulates us mentally, increasing the likelihood of racing thoughts or heightened arousal. Moreover, electronics emit blue light, which suppresses the production of melatonin, a hormone that regulates sleep-wake cycles. This tricks the brain into staying alert and delays the onset of deep sleep. As such, make the effort to minimise electronic exposure before bedtime, enabling your natural circadian rhythms to align more effectively with the sleep-wake cycle for better sleep.
Create a Sleep-Friendly Environment
After a long day of work, nothing beats coming home to a warm, inviting, and cosy bedroom. Creating a conducive sleep environment is all about optimising your surroundings to not only improve sleep quality but also signal to your body that it is time to rest. Here are several ways you can encourage relaxation to lull yourself into deeper and more restorative sleep.
- Invest in a supportive mattress: A comfortable, supportive mattress can alleviate pressure points to reduce tossing and turning as well as minimise sleep disturbances.
- Control light exposure: Use blackout curtains or eye masks to block out light.
- Manage noise: Consider using earplugs or white noise machines to mask disruptive sounds and create a quieter sleep environment.
- Maintain a comfortable temperature: Keep your bedroom cool, ideally between 15-19°C, to promote optimal sleep conditions.
- Invest in memory foam pillows: Conforming to the shape of your head and neck, memory foam pillows provide personalised support and pressure relief, which can help alleviate neck pain and ensure better spinal alignment during sleep.
Learn more: Common Mistakes to Avoid When Choosing a Mattress
Practise Relaxation Techniques
Aimed at reducing stress, calming the mind and fostering a state of decompression, practising relaxation techniques before bedtime can make falling asleep and achieving restful slumber effortless. Deep breathing exercises, progressive muscle relaxation, mindful meditation and guided imagery are all common methods to quiet the mind and slow down the heart rate, making the transition to sleep a breeze. To incorporate these practices into your bedtime routine, set aside a few minutes each night to engage in a calming activity that resonates with you. Consistency is key, so aim to implement relaxation techniques regularly to reap the full benefits for improved sleep quality and deep sleep!
As Singaporeans leading busy and hectic lifestyles, sleep is often one of the first things we sacrifice for more time. Unfortunately, prolonged sleep deprivation can adversely affect our health in the long term. Before your upcoming night of rest, try integrating the deep sleep improvement tips above and aim to have eight hours of shut-eye to elevate your sleep experience!
For over 80 years, Dunlopillo has tirelessly challenged the boundaries of innovation in sleep technology, spending our waking hours pioneering and refining products. To make optimal sleep more accessible, we also offer pillows and mattresses for sale that will bring you complete restfulness.
