Despite what social media might make you believe, the pursuit of well-being is not just sheet masks and handstands on the beach. There are many ways to optimize health that do not involve exotic foods or endless exercises.
The main well-being of these is undoubtedly sleeping better at night. Regardless of whether one struggles to fall asleep and stay asleep at night, being less tired can have a positive impact on health, weight, mood, work performance, and more. And since a good part of the day is spent sleeping, it is better to do it well.
From restructuring the daily routine to be less active at night, to investing in a comfortable mattress, and of course acquiring a good pijama and making it a daily habit, which will be infinitely better to stay cool during the night than the old habit of sleeping without clothes. Here are some ideas on how to start having more restorative sleep as soon as night arrives.
Schedule the day differently
One of the best ways to prepare for an excellent night's rest is to spend waking hours doing things that improve, not hinder, time in bed. For the most part, that means packing the first part of the day with more excitement (exercise, caffeine, and a hearty nutritious meal) and adopting gentler habits in the hours after work, such as wearing pajamas suited to the current season.
That does not mean you can never enjoy a rich meal like burgers and beers after work, just that, but without a doubt sleeping well is important, and the nighttime routine should not depend solely on heavy workouts or late meals with lots of alcohol; it should also include wearing appropriate attire; wearing pijamas.
Establish a relaxation routine
You should try to stop being that man who constantly looks at his phone or TV until just before falling asleep. The blue light from screens has the same effect on the brain as sunlight. The American Academy of Sleep Medicine recommends creating some distance between the digital world and the world of dreams by establishing a bedtime routine, like when you were a child (only much cooler).
Change clothes, shower, stretch, put on the pijama, meditate, spend time with your partner, read. Do something to relax the mind and body that is not staring blankly, mouth open, at a device.
Simulate the conditions of a "luxury hotel"
Sometimes it is common to feel that you sleep better in a nice hotel room than in your own home. In a large, cool bed and a convenient pijama, which could have a big impact on a happy rest. Also key are decent curtains for the windows, centralized air conditioning, and a good ambient scent that influences a harmonization of tranquility and calm. Of course, it can be difficult to turn a rental apartment into a five-star place, but even lowering the thermostat can help create a more optimal sleep environment.
Sleeping in a cooler room can even improve metabolic health. As for simulating that characteristic "nothing" smell of luxury hotels and spas, you can try a diffuser with lavender essential oil, which studies say promotes more restorative sleep.
Sleep in a cooler bed, literally
If you still sleep on a memory foam mattress that induces excessive sweating, with unbearably suffocating jersey sheets, you are sleeping poorly. A good night's rest starts with a mattress that provides support but does not suffocate, and thin, breathable sheets are recommended, whether you prefer cotton bedding.
There are mattress models designed with state-of-the-art cooling materials that work together from the cover to the core to keep the occupant cool all night. It includes a removable and washable cover that helps you feel fresh when you lie down, plus two layers between the cover and the mattress that allow heat and moisture to be removed more effectively.
All this works together with a unique material that seems to detect and know exactly what the user and their body need and adapts almost magically so you can fall asleep faster and stay asleep longer, with fewer tosses and turns. This creates maximum pressure relief for deeper, more refreshing sleep. Additionally, wearing a pijama that matches this modern marvel and the user's preference is a real plus.
Use technology to soften the edges
You don't have to be a sleep scientist to know that going from bright lights to total darkness when falling asleep and waking up to the emergency siren of an old-school alarm clock or landline phone are unnecessarily harsh ways to enter and exit sleep and rest. Smartphones, smart home devices, and even smart lights are here to help with their softer, gradual sounds and lighting, which can be programmed to fit particular schedules and sensitivities.
It is 2021: drowning out noisy neighbors with white noise, softening the lighting of that fluorescent blue bulb with ambient flashlights by the bed, and turning on a sleep meditation app instead of counting sheep is what is setting the trend.
Hours of sleep: quantity or quality?
Most people sleep between six and nine hours per night, which means they spend about a third of their life sleeping. This may seem like a lot of time, but in reality, humans sleep less than all primates, the group that includes monkeys, apes, and humans.
That is what a new analysis says, which examines the impact sleep has had on evolution. The new research suggests that humans have evolved to sleep less but also to sleep very deeply and with better quality rest. This may help explain the success of humans as a species.
To understand if human sleep is unique, experts compared the sleep patterns of 21 primates, whose sleep patterns had already been analyzed. They concluded that humans have the deepest sleep of any primate. Besides observing how long the animals slept, they observed how much time they spent in rapid eye movement (REM) sleep. This is when dreaming occurs and when the brain consolidates memories into long-term storage.
Humans slept less, but without a doubt it was higher quality, more restorative sleep. Today it would be inconceivable not to accept the recommendations arising from studies of this type. The use of methods and elements that facilitate rest should not be refuted. One of those elements is the pijama; a perfect ally.
Access our website El Búho Nocturno and you can enjoy the pijama you like the most.