Here are 3 tips from IKEA to improve sleep quality—check them out to build an 8-hour sleep habit!
1. Improve sleep quality with 6 methods
IKEA believes that sleep quality is influenced by various factors, all of which can be optimized with its affordable products:
- Comfort: Ergonomic mattress options that support different body preferences, available at various budget-friendly prices so everyone can find suitable comfort.
- Light: Adjustable night lights with soft illumination create a calming sleep environment without high costs.
- Temperature: IKEA’s sheets and blankets are designed to help maintain comfortable body temperature throughout the night, with soft and affordable material choices.
- Sound: Curtains that help dampen sound and maintain silence in the bedroom, making the space quieter and free from disturbances.
- Air quality: Decorative plants and simple ventilation solutions help maintain fresh air in the room, which can enhance sleep quality.
- Declutter: IKEA’s storage products help create a neat and organized sleeping space, supporting a peaceful mind before sleep. Thus, everyone can maintain tidiness with ease.
2. Child’s bedroom with safe and functional furniture
Creating a safe and functional child’s bedroom is a crucial step in supporting their growth and development.
The chosen furniture should not only meet functional needs but also ensure child safety and create a comfortable environment for sleeping and playing.
To create a functional and safe child’s bedroom, explore IKEA’s range of
children’s bedroom furniture. There are options for beds and lighting that support sleep.
3. Routine to increase sleep hours
Improving the quality and quantity of sleep through a consistent routine is key to achieving healthy and adequate sleep. Many people face challenges like late-night sleep or unsupportive routines, resulting in an average of less than 8 hours of sleep per day.
Steps to build an effective sleep routine:
- Set a consistent bedtime: This can be challenging, especially with a busy lifestyle or irregular schedule.
- Ensure full sleep opportunities: Often hindered by daily commitments or irregular sleep habits.
- Late-night habits: Often caused by electronic device use or stimulating activities before bed.
Creating a routine to support sleep quality:
Creating a routine that supports quality sleep requires attention to various aspects, including daily habits and the sleep environment. Here are routines that can help improve sleep hours and overall sleep quality:
- Tidy the bed after a busy day: Before bed, make sure the bedroom is tidy. Organizing the bed and arranging items helps create a calm and orderly environment.
- Wear pajamas: Comfortable pajamas can signal your body that it’s time to sleep. Choose soft materials that match the room temperature.
- Dim the lights: Dim the lights at least 30 minutes before bed to help the body transition to sleep mode. Dim lighting stimulates melatonin production, a hormone that promotes sleep. Check out IKEA’s collection of bedroom lighting to support your restful sleep.
- Brush your teeth: Routine activities like brushing your teeth signal that bedtime is approaching and prevent sleep disruptions caused by oral issues.
- Get into bed: Lying in bed comfortably prepares your body for sleep.
- Bedtime stories: For children, bedtime stories can be an effective way to calm the mind before sleep.
- Close your eyes and sleep cycle: Try relaxation techniques like deep breathing or short meditation to calm the mind and ease into sleep.
- Open your eyes and turn off the alarm: When morning comes, turn off the alarm and open your eyes gently. This helps the body adapt naturally to the circadian rhythm.
- Turn on the lights and open the curtains: Turn on the lights and open the curtains to let in the morning light. This helps regulate your biological clock and start the day with energy.
- Brush your teeth and get dressed: Continue your morning routine with activities like brushing your teeth and getting dressed to provide structure that helps start the day well.
- Have breakfast: A healthy breakfast provides energy to start the day and helps regulate eating and sleeping patterns.
Culture & traditions for child development
Integrating consistent sleep routines early on is crucial for child development. Teaching good sleep habits can help children develop healthy sleep habits that continue into adulthood.
Good sleep routines are not just about what you do before bed but also about creating an environment that supports quality sleep every day.
Build your good sleep with IKEA!
