Several interrelated factors affect sleep quality. Here are some of the main factors that can influence the quality of your sleep:
A comfortable sleeping environment
A comfortable sleeping environment is essential for improving sleep quality. IKEA products can help create a sleep space that supports comfort and health. One key aspect is choosing the right mattress and pillow.
A good mattress should optimally support your posture. Types like memory foam provide body-contouring support. Spring mattresses offer good airflow and suit various sleeping positions. Choosing a mattress that fits your personal needs can help you sleep soundly.
Pillows also play an important role in sleeping comfort. For back sleepers, a thin pillow keeps the head aligned with the spine, while a firm pillow is ideal for side sleepers. For stomach sleepers, a thin pillow or no pillow at all is better. Materials like memory foam or hypoallergenic latex support both comfort and health.
Daily habits
Healthy sleep patterns are strongly influenced by daily routines. Consistent habits can help regulate your body's sleep cycle, making sleep deeper and more restorative.
Daily routines such as waking up and going to bed at the same time every day help your body adjust to its circadian rhythm. For example, going to bed and waking up at the same time helps your body know when it's time to rest.
Regular physical activity also supports better sleep quality, but avoid intense exercise before bed. Relaxation rituals like reading or meditating help prepare the mind for rest.
Psychological factors
Stress is one of the main causes that affect sleep quality. When someone feels stressed, the mind tends to have difficulty resting, resulting in trouble falling asleep.
Stress also often causes people to wake up in the middle of the night, adding to feelings of anxiety and discomfort. As a result, sleep quality suffers, and the body does not get optimal rest.
To combat this, relaxation techniques like meditation and deep breathing are highly effective. Focusing on slow, deep breaths can help calm the mind, improve mood, and enhance sleep quality.
Tips for quality sleep
Here are some tips for achieving quality sleep:
A good nighttime routine
Building an effective nighttime routine is essential to establishing good pre-sleep habits. By setting a consistent bedtime, your body will adapt to a regular sleep cycle.
Soothing activities like reading, listening to relaxing music, or meditating can also help relax the body and mind before bed. Light exercise such as yoga or stretching can reduce muscle tension, making your body more prepared for sleep.
Keeping the room temperature comfortable
Maintaining an ideal room temperature plays an important role in ensuring good sleep quality. The right temperature helps the body rest optimally and speeds up the recovery process.
Typically, a temperature between 16-20 degrees Celsius is considered ideal for sleep, as temperatures that are too hot or cold can disrupt deep sleep and cause nighttime awakenings.
To maintain your body temperature, choose light bedding and sleepwear made of cotton or linen, which can regulate body temperature and keep you cool throughout the night.
Read also: Optimizing indoor air quality for better sleep
Common mistakes during sleep
Here are some common mistakes people make during sleep that can affect their sleep quality:
Relying on sleeping pills
Relying on sleeping pills to address sleep problems can have negative effects, particularly the risk of physical and psychological dependence. Physical dependence occurs when the body cannot rest without medication, while psychological dependence leads to anxiety when not taking sleeping pills.
As an alternative, natural solutions like herbs (lavender, basil, turmeric) and natural supplements (melatonin, valerian, GABA) can help improve sleep quality without serious side effects or dependence.
Sleeping in the wrong place
Sleeping in an uncomfortable spot greatly affects sleep quality. If your mattress or pillow is uncomfortable, it can be difficult for your body to relax. A mattress that is too hard or too soft can cause physical discomfort, such as back pain and muscle tension, making it harder to achieve restful sleep.
To ensure better sleep, choose a quiet sleeping location away from noise, and regularly change bed linens while keeping your sleeping area free from dust.
IKEA product recommendations for quality sleep
To create the ideal sleep space that supports quality rest, here are some IKEA product recommendations that can help:
Creating the ideal sleep space
Creating the ideal sleep space is essential for enhancing comfort and sleep quality. Choosing the right furniture plays a role in creating a relaxing atmosphere before sleep.
Selecting the right mattress, such as spring mattresses, foam mattresses, or children's mattresses, is a crucial first step. The mattress should provide good support for your back and neck and match your individual comfort preferences.
Pillows are also key to sleeping comfort. Choose pillows that match your sleeping position, such as thin pillows for back sleepers and firmer pillows for side sleepers.
For mattress and pillow recommendations from IKEA, check out our
mattress and pillow selection. IKEA offers a 90-day period to choose the right mattress, so you can create the ideal sleep space to enhance comfort and improve sleep quality significantly.
Applying better sleep practices in daily life
