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20th Mar 2022

Wake up refreshed: 7 tiny changes that’ll result in better sleep – every night

Trine Jensen-Burke

hacks for better sleep

Sleep isn’t a luxury.

In fact – skimping on zzz’s compromises everything from your immune system to your memory.

When we sleep not only are we getting some much-needed rest from our increasingly busy lives, we are also allowing our bodies to pretty much regenerate and renew themselves. It’s true. For instance, evidence suggests that the brain’s trillions of nerve cells literally rewire themselves when we sleep, and as for our skin – well, there is a reason it is called beauty sleep, you know.


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Et innlegg delt av Chrissy Hunter (@_harlowejames)

Getting enough sleep is all sorts of good for our health, and can actually reduce your risk for heart problems, obesity, high blood pressure, diabetes and even cancer.

The general advice is that we should aim for between seven and nine hours of sleep at night, something many of us struggle to get. However, sometimes small changes can end up having big and long-lasting effects, and if you are struggling with your sleep, try making one (or all) of these adjustments and see how you get on:

1. Ditch the afternoon latte

If you have trouble falling asleep at night or if your sleep is restless, caffeine may be the issue. Our ability to recover from the effect of caffeine diminishes as we age, so it may be time to give up late-night coffees—or even late-afternoon ones.


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2. Swap your regular cuppa for camomile tea

Experts are out on whether or not herbal teas actually have an effect on sleep, but what we do know is that a calming evening routine can massively improve your chance of falling asleep when your head hits the pillow.

3. Put your phone away three hours before bedtime

Look, we know this already – but tech use is not doing our sleep any favours. Stop using your phone as an alarm, invest in an actual alarm clock, and trade your Kindle for an actual paperback. In fact, you should switch off all tech three hours before you go to bed – try it and you’ll soon see a difference.

4. Make a playlist of calming music

Instead of scrolling through Insta, try listening to some soothing music to help you relax before bedtime. Spotify is your best friend, and while you are at it, make a wake-up-happy playlist for the morning too – bound to make you feel more awake in no time.

5. Upgrade your bedlinens

Be honest – is there anything as nice as going to bed in fresh, clean, soft sheets? We think not – and there is no denying that a comfortable sleep environment does wonders for our sleep. Which is why, if you are going through a phase of not sleeping great, it can be a good idea to try to upgrade your bedlinens. Opt for natural fabrics that breathe, like cotton or linens, preferably organic ones, which will help keep you both cool and warm enough through the night.


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6. Cut back on sugar