Sleeping better is living better
Sleep is essential to our lives, a natural and unique process that cannot be imitated, bought or taken in pill form. A good night's rest is what makes the difference between a full life and a life full of fatigue.
To achieve the perfect dream, there are no shortcuts. It is essential to understand its importance and take conscious measures to improve the quality of our rest. From creating a sleep-friendly environment to choosing the right products, every detail counts.
At Härko, we value the transformative power of a good night's sleep and are dedicated to helping you achieve it. Our high-quality, personalized sleep solutions are designed to ensure that every night is an opportunity to rejuvenate and renew. Because we understand that sleeping better is living better.
"You should get as much sleep as you need to feel fit the next day."
SLEEP
SCIENCE
Sleep Science by Hästens
Allow yourself at least seven to nine hours of sleep
To enjoy a perfect night's sleep, it's crucial to maintain regular bedtimes and wake-up times, even on weekends, just like nature's clock. This habit is essential because it establishes the proper rhythm of the body's circadian cycle. Every morning, when you wake up and open your eyes, the light that enters them restarts your circadian cycle. Doing this consistently programs your brain to know what to do and when to do it each day. Adopting a consistent sleep schedule, seven days a week, is a big step toward improving your rest.
Sleep Science by Hästens
Avoid alcohol within three hours of bedtime
Occasionally enjoying an alcoholic drink at night surely has no major consequences. However, if that glass of wine or beer is consumed too close to bedtime, it could affect the quality of your sleep. This is because your body will still be digesting the alcohol when you go to bed. To minimize this impact, it is ideal to allow about three hours to pass between your last drink and the moment you turn off the light. This will allow your body to properly digest the alcohol, limiting any potential negative effects on your rest and ensuring a more restful night's sleep.
Sleep Science by Hästens
Avoid caffeine after 2:00 p.m.
You may feel the need to reach for the coffee maker when midday sleep hits you, but this practice can affect the quality of your night's rest. It is important to remember that the effect of caffeine lasts between six and eight hours. Therefore, if you plan to go to bed around 10:00 pm or earlier, it is essential to stop consuming caffeine starting at 2:00 pm.
Sleep Science by Hästens
Get sunlight and hydrate in the mornings
Sunlight plays a crucial role in regulating our sleep by stopping the release of melatonin in the brain. Melatonin is the natural hormone that regulates our sleep-wake cycle. By exposing ourselves to sunlight, we help our brain and body wake up, setting the rhythm of our circadian cycle.
Sleep Science by Hästens
Exercise regularly
Exercising during the day is a great way to reinforce your circadian cycle. Regular physical activity will not only keep you more alert and active during the day, but it will also help you feel sleepy come bedtime. However, it is important to avoid engaging in strenuous physical activity right before bed, as this can raise your body temperature and make it difficult to sleep. Instead, spend some time relaxing before bed, allowing your body and mind to properly prepare for a restful night's sleep.
Sleep Science by Hästens
Cool your room to 18-22 degrees at night
Your sleep cycle follows your body temperature cycle, and at night, your temperature drops. For your brain, this drop is a sign that it's time to sleep. Sleeping in a cooler environment encourages this process, as it helps you fall asleep more quickly and easily.
Sleep Science by Hästens
Avoid blue light at night
The blue light emitted by electronic devices such as mobile phones, televisions and computers blocks the production of the hormone melatonin by the brain. Excessive exposure to blue light before bed will harm your sleep. If you can't avoid screens in those late hours of the day, wear blue light-blocking glasses two to three hours before bed.
Sleep Science by Hästens
Practice Meditation Before Bed
Practicing meditation before bed is one of the best ways to relax your mind and body and prepare for sleep. If you have never tried meditation, at Hästens we have multiple resources, all of them available in the RESTORE app. The breathing exercises, progressive muscle relaxation, and guided meditation soundtracks in the RESTORE app are some of the resources most used by users.
Sleep Science by Hästens
Get tested for sleep apnea
Sleep apnea is a fairly common sleep disturbance, and around 70% of people who suffer from it have not been diagnosed. To obtain all the benefits that sleep offers, it is not enough to know how many hours you spend asleep, but also what happens during those hours. If you don't feel rested when you wake up, consider getting tested to make sure you don't have sleep apnea.
Sleep Science by Hästens
Ask your doctor about sleep supplements
There are a number of sleep supplements that may help you improve the way you sleep at night. If you have the opportunity, talk to your doctor about various nutritional supplements that could help you sleep better. For example, magnesium and melatonin may be beneficial for many people.
"Sleep is essential for body repair, tissue regeneration, and strengthening the immune system."
Karolinska Institute Study
What happens if we don't sleep well?
Professor Torbjörn Åkerstedt, PhD, on why we need sleep, what happens to us when we don't, and whether we should pay attention to the 8-hour sleep myth.
©Hästens
