Mlily are committed to educating everybody on the importance of stress-free sleep for better mental health.
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Tips for a good nighttime routine
Avoid blue light exposure before bedtime
Your phone, tablet, and TV emit light that keeps your brain stimulated, so try to limit them an hour before bedtime. Checking email or doing work right before bed can also trigger anxious thoughts and make it difficult wind-down.
Setting an alarm to remind you to put down your devices can help, many devices have screen time restrictions built-in, all you need to do is set it up. Instead, listen to music or read a book to quiet your mind.
Tailor your environment
Controlling light, sound, and temperature can help you get a good night’s rest. The darker, quieter, and cooler you can keep your bedroom, the better chance you have of calming your mind and falling asleep. Taking a shower or bath an hour before bed can also help lower your body temperature and help you fall asleep more quickly.
Take a warm shower or bath before bed
Not only can this help you relax and de-stress, but it will also lower your body temperature which can help you fall asleep faster. Don’t do it immediately before going to bed, but an hour or so beforehand.
Create an exercise routine that works for you
Daily tips for better sleep
Exercise has been found to both lower anxiety and improves sleep. But try not to exercise right before sleep, as it can keep you awake. Moving your body in the morning or afternoon can help you get your sleeping and waking cycle back on track and also help with insomnia or sleep apnea.
Limit caffeine and alcohol
Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime also increases your heart rate, which needs to slow down in order to nod off. Drink plenty of water throughout the day, but avoid too much before bedtime, as trips to the bathroom can keep you anxious and alert.
Keep a journal
Writing down your thoughts and worries can help you to get them out of your head to address them later. Keep a journal by your bed so you can jot down any anxiety that may come up in the moments before bed. Writing down a to-do list for the following day can also help you get to bed sooner.
Schedule worry time
A scheduled time to focus on stresses is a technique used in cognitive-behavioural therapy (CBT). To do this, set aside a specific time of the day to handle everything you have going on. The goal of this is to address the causes of that worry before it can get out of control.
Calm your mind
Many relaxation techniques can help you calm your mind throughout the day and improve sleep. Mindfulness, meditation, yoga, and breathing exercise can help you achieve calm, but it can also be as simple as taking a walk when you have a short break at work. If you practice techniques for calming your mind during the day, then it will be easier to start your relaxation response at night.
Ask for help
Sometimes managing anxious worry and improving sleep is more complicated than simply turning off your phone or getting adequate exercise. Never hesitate to ask for help if you need it, be that from your friends and family or from your doctor or a counsellor. Sleep problems and anxiety are treatable, so consider whom you can recruit today to help you rest your mind and body.