HOW DO I IMPROVE MY SLEEP?
On 17 March, it is World Sleep Day. For some, sleep is their greatest love, for others it may be a challenge. So how do you really get the very best out of your night? We list here a few tips and explain why they work.
World Sleep Day at Hotel Casa
At Hotel Casa, you can grab a long brunch, work at our big tables, play games with friends and join our events. But as a hotel, most of our guests are here to spend the night. Of course, we hope everyone who stays with us has a good night in our lovely king-size beds.
World Sleep Day is celebrated on the Friday before spring begins. This day is not just about snuggling up in fresh crisp sheets, but also about things like health and wakefulness. We take a look at the things that can disrupt your sleep and how to improve it.
Tips for better sleep
To improve your sleep, it is good to try out some things. What works or not will always depend on you as a person. We won’t keep you any longer, here are the tips.
No screens, just a book!
An obvious one, but hiding behind a brightly lit screen is not very conducive to your sleep. This is because of the blue light which actually keeps you awake and alert. Light with a red undertone on the other hand awakens the body’s own substance melatonin (sleep hormone). It is best to put away all screens and grab a book an hour and a half before you go to bed! As your brain processes the story while reading, you will automatically become (more) sleepy. Leave an intense thriller or emotional book behind and go for something more easy-going. There is plenty to choose from in our hotel rooms and at the bookcase on our vide.
Sport and sleep
Exercise gets you tired. Right? In the long run, yes, but when you have just finished a heavy workout, adrenaline is still running through your body. Not your best friend when you want to go to sleep. If you do want to exercise, try to do it earlier on the day or early in the morning after you wake up – it’s also a good way to get your body fuelled.
Optimise your sleep environment
There are several elements you can improve in your sleep environment. Create a tidy, dark room with fresh air, but don’t make it too cold, around 20 degrees Celsius*. The temperature in your bedroom has a big influence on your sleep quality, although it depends on your habits and preferences of course. Also make sure to reduce external noise, for example with earplugs. Noise, such as from traffic or neighbours, can cause poor sleep and long-term health problems. In keywords: go for quiet, dark, fresh and clean.
Don’t sleep too long
Many people love sleeping out, especially if it’s in a comfy, king-size bed, of course. However, we don’t need very much sleep, actually only 4.5 to 5 hours. That little?! Yes, but 5 hours of DEEP sleep. However, you don’t sleep through the night continuously, but with intervals, alternating with light (dream) sleep. And because your night contains both deep and light sleep, around 6-8 hours in bed is probably for the best. Longer than that is often unnecessary and can cause long-term health problems such as severe headaches or even diabetes*.
Organise your day
With other words: create a rhythm. Choose a time when you go to bed and when you go out again. Try exercising right after getting up and go outside a lot during the day. Bright daylight improves your energy during the day as well as the quality of your sleep at night. Your inner clock, called circadian rhythm, can easily determine when it is time to sleep when you have had enough exposure to daylight.
Find relaxation before bed
If you are not much of a reader but are looking for something soothing, consider relaxation exercises or a warm bath. There are great apps these days that allow you to do sleep meditations. But you can also do exercises without your phone, such as a breathing exercise or muscle relaxation. A warm bath or hot shower also works wonders. The warmth of the water makes your body produce extra melatonin (the sleep hormone) to help you fall asleep more peacefully afterwards.
Change your diet
You don’t have to throw your favourite comfort food out right away, but do pay attention to the amount. In fact, dining too heavily before going to bed has a big impact on your sleep. The extra calories hit your metabolism (fat burning) hard, causing your body temperature to rise, increase brain activity during deep (REM) sleep and will get you more fuzzy dreams or nightmares. Besides, your body goes into an active mode when you have just consumed a lot of nutrients, which will keep you awake longer. So don’t eat and drink too much just before going to bed.
Dream on in Casa
Do you also spontaneously feel like snuggling up in our big, soft beds? You can! Including warm but light sheets, several pillows and thick curtains for a 6 to 8-hour night of deep sleep AND with a dream for dessert. Book your night away at Casa now and we’ll see you soon. Sleep well!
* The above information comes from studies by NCBI (National Center for Biotechnology Information).