You’ve been staring at the ceiling for hours, you turn over yet again, and the alarm clock mercilessly counts down the hours. Who hasn't been there? Everyone has a bad night now and then. But when it becomes structural, sleep deprivation has a massive impact on your mood, your energy, and your health. At Valk Store, we believe that a great day begins with a perfect night. But why is that night's sleep actually so essential, and how do you make sure you drift off wonderfully tonight? We share the most important insights and practical tips.
Why is sleep so important?
Sleeping is the ultimate recovery mode for your body and mind. During deep sleep phases, your brain processes the impressions and emotions of the day. At the same time, your muscles recover and your immune system gets a boost. In short: sufficient sleep ensures you are the best version of yourself. How much sleep you need varies per stage of life. On average, the following guidelines apply:
- 18 - 64 years: 7 to 9 hours per night
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65+ years: 7 to 8 hours per night
Do you find it hard to fall asleep or do you wake up frequently? Optimize your night's sleep with the 5 tips below.
Tip 1: Screens off, relaxation on
The blue light from your smartphone, tablet, or television disrupts the production of melatonin (the sleep hormone). This tricks your biological clock into thinking it is still broad daylight. Try to avoid screens at least 1 to 2 hours before going to bed. Pick up a good book instead; reading is proven to help relax your muscles and mind.
Tip 2: Watch what you drink in the evening
Coffee, energy drinks, and sodas contain caffeine, which stimulates your central nervous system. Even a cup of coffee in the afternoon can still affect your night's sleep. Instead, opt for water or a calming herbal tea in the evening.
Tip 3: Invest in the right comfort
Do you toss and turn for hours because you are too warm, or do you wake up with a stiff neck? Then your bed probably doesn't match your body's needs. A mattress that offers too little support, a synthetic duvet that traps heat, or a pillow that kinks your neck can unconsciously completely ruin your night's sleep. Have you ever wondered why you often sleep like a log in a hotel? That is no coincidence. The beds in Van der Valk hotels are ergonomically designed to allow the body to relax optimally. With our beds & box springs, high-quality mattresses & toppers, and wonderfully breathable pillows from Valk Store, you can easily create that same unique, deep sleep experience right at home.
Tip 4: Park your thoughts during the day
Worrying in bed for hours keeps your stress level (cortisol) high, keeping your body in an 'awake' state. A simple but effective method is to keep a 'worry journal'. Write down all your to-dos, ideas, and concerns early in the evening. Once it's on paper, it's out of your head, and you can step into bed with peace of mind.
Tip 5: Move during the day, relax in the evening
Getting enough movement during the day is a miracle cure for your sleep. During exercise, endorphins and serotonin are released—substances that reduce stress and make you feel happy. However, be careful with intensive workouts right before bedtime; the adrenaline and elevated body temperature can actually prevent you from falling asleep. So, exercise during the day, and choose a peaceful walk or stretching exercises in the evening.
Ready for the best night's sleep of your life?
Adopting the right evening routine is the first step. But a good routine stands or falls with the foundation: your bed. Do you want to experience what it’s like to wake up refreshed and energized every morning with the luxurious comfort of a hotel?
Discover our hotel-quality collection at the Valk Store and transform your bedroom into an oasis of calm. Unsure about the right pillow or mattress? Take advantage of our Fabric & Material Sample Service or come try them out in our Showroom. Your dream night is waiting for you!