Quality sleep is important. Not only for rest and regeneration, but also for mental well-being. It affects all processes in the body and we spend up to a third of our lives sleeping. Even so, it happens that we do not pay enough attention to it. Paradox, right? A big advantage is that the general rules for sleep apply to the majority of the population. If you want to work on your sleep routine and improve the quality of your sleep, we have tips for you on how to arrange your bedroom so that you wake up in the morning full of energy.

Let's start from the basics. For quality sleep, you need a quality mattress. A great choice is a mattress made of natural materials, such as wool, cotton, hemp or natural rubber. Stick to nature, even when it comes to choosing bedding. Well-chosen materials will support proper thermoregulation, such as cotton, silk or linen. Have you heard of a grounding pad? It helps with stress, fatigue and even sore muscles. It contains silver filaments that help with proper grounding. Memory foam pillows clearly lead the way.

TIP : If you want better quality sleep, try a weighted blanket. It is a blanket that contains small glass balls. These are evenly distributed over its entire surface, so they exert a pleasant pressure. Pressure stimulation has an anti-stress and relaxing effect. And it kind of simulates a safe hug. It can help you fall asleep faster. The ideal weight of the load blanket is then 10 - 15% of your weight.

Good sleep requires good darkness. You can achieve it with quality blackout curtains. An eye mask will do the same (add a click on the product?). These are especially suitable for traveling and sleeping outside your oasis of sleep. In addition to darkness, sleep is also affected by the light we are exposed to before going to sleep. Yes, we are talking about blue light from monitors and light bulbs. The easiest solution is to wear orange or red glasses (product link) to block blue light. When to reach for such glasses? About 2 to 3 hours before bed. Mobile and computer applications will help with blue light regulation if you need to work even in the evening. The app adapts your device's screen to the current time of day and solar cycles according to a specific time zone. They gradually filter the blue spectrum already during sunset. A step further is the replacement of classic light bulbs with those without the blue and green components of light. Warm light from salt lamps will also work well.

TIP : You can cover the light sources that can do this with a special red film that blocks blue light. Or try a special lamp that changes the light spectrum automatically according to the time of day.

The ideal temperature for quality sleep is between 18 and 22 degrees. We then try to keep the air humidity between 30 and 50%. You can achieve this by turning on a humidifier, ionizer or air purifier. It will also help to properly ventilate and let moisture from the outside into the bedroom. Plants also regulate air quality. Which one to choose? Preferably those that produce oxygen during the day and at night. Specifically, for example, dragon fruit, mother-in-law's tongue or ficus.

TIP : Maybe for the more daring, but if you want to try one more trick, try sleeping without your pajamas. Rubber in the waist area can block the lymphatic system. The most comfortable position for your organs is then on your back or left side. All other positions put more strain on the internal organs.

Did we surprise you with a tip for the sweetest sleep? Or are you seasoned biohackers who have mastered all the tricks mentioned? Or have we missed one that is absolutely essential for you? Let us know on social media, we'll be happy to share it with others in this great community.

Also try Flow helpers for even better sleep.👇