What makes you sleep well? image 1
“Early sleep and early wake up makes no regrets,” says a well-known proverb. But is it the only way to have a good night‘s rest? IKEA shares their knowledge about the quality sleep and even more practical tips on how to improve it.


 
What makes you sleep well? image 1
The golden rule
Apply the golden rule of three-thirds to your sleep: divide your day evenly into 8 hours for sleep, 8 hours for work and 8 hours for rest. If at least one third suffers, unfortunately others will suffer too. A person with poor sleep is less able to work and does not have the energy for quality rest. Equally, if you work too hard and suffer the lack of rest, it is impossible to sleep well. Therefore, sleep for at least 7 to 9 hours every night.
What makes you sleep well? image 1
Less sleep, more calories
The doctors say that even one lost hour of sleep can affect your body. It will take four well-slept nights to get this one hour back. Scientific studies also show that when there is a lack of sleep, a person consumes an average of 200 kcal more the next day than a well-rested one. So, if you don't want your body to crave for sweets or an extra portion of food, try to sleep for at least one hour longer.
What makes you sleep well? image 1
Sleeping like a log isn't a must
Some people think that quality sleep is when you fall like a log and open your eyes only at dawn. But in reality it is absolutely normal to wake up 5 times at night. And the older person gets, the more time he or she wakes up.


“Research shows that if we woke up at the same time every morning and had enough sleep (7 to 9 hours) at night, we would eventually gain even more time. When we are refreshed and well rested, we can do more, act faster, better and make less mistakes.”

Dariums Rimkus, Head of interior designers 
 
What makes you sleep well? image 1

Tips for better sleep
1. Create your bedtime rituals: take a shower, have a light snack, etc.
You've read it right, it is not recommended to go to bed when you are hungry as a hunter. Bananas, ripened cheese, cottage cheese, milk and turkey are the products that can help you fall asleep. However, it should be a small bite rather than a large portion of food.
2. Get more light during the day. To fall asleep more quickly, you need to get enough light during the day. Go outside every day, especially if you are older, since the natural sunlight helps to release more sleep hormones at night. Reduce light in the evening as much as possible and avoid any sources of it during the night using the blackout curtains.
3. Warm up the body, cool down the room. It is much harder to fall asleep when you feel chilly. Warm up by taking a bath, drinking a cup of tea, putting a heater or a pair of socks on your feet. Your bedroom, on the contrary, should stay cool, ventilated and unlit. A TV, a phone and other devices that emit blue light will scatter the dreams.
4. No caffeine, smoking or alcohol before going to bed. Before going to bed, preferably during the whole second half of the day, you should not smoke or consume alcohol and caffeinated beverages such as coffee, coke or black tea. It is wrong to believe that alcohol helps to fall asleep. Yes, it makes you feel sleepy at first, but you will wake up in a few hours, since the alcohol metabolism products have an irritating effect that distorts the architecture of sleep.
What makes you sleep well? image 1


 

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KLUBBSPORRE, ergonomic pillow, side/back sleeper KLUBBSPORRE, ergonomic pillow, side/back sleeper

KLUBBSPORRE

Ergonomic pillow, side/back sleeper, 44x56 cm

44,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, white, 140x200 cm

17,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, white, 180x200 cm

24,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, white, 160x200 cm

22,99

ÄNGSKORN, mattress protector ÄNGSKORN, mattress protector

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Mattress protector, 180x200 cm

34,99

ROSENVIAL, pillow protector ROSENVIAL, pillow protector

ROSENVIAL

Pillow protector, 50x60 cm

14,99

NATTJASMIN, fitted sheet NATTJASMIN, fitted sheet

NATTJASMIN

Fitted sheet, white, 140x200 cm

22,99

SMÅSPORRE, duvet, light warm SMÅSPORRE, duvet, light warm
New lower price

SMÅSPORRE

Duvet, light warm, 240x220 cm

Old Price: 24,99
19,99
ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, dark blue, 160x200 cm

22,99

SKOGSFRÄKEN, pillow, high SKOGSFRÄKEN, pillow, high
New lower price

SKOGSFRÄKEN

Pillow, high, 50x60 cm

Old Price: 9,99
7,99
NATTJASMIN, fitted sheet NATTJASMIN, fitted sheet

NATTJASMIN

Fitted sheet, white, 160x200 cm

24,99

FJÄLLHAVRE, duvet, light warm FJÄLLHAVRE, duvet, light warm

FJÄLLHAVRE

Duvet, light warm, 150x200 cm

89,99

FJÄLLHAVRE, duvet, light warm FJÄLLHAVRE, duvet, light warm

FJÄLLHAVRE

Duvet, light warm, 200x200 cm

99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, grey, 180x200 cm

24,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, dark blue, 180x200 cm

24,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, grey, 90x200 cm

11,99

FJÄLLHAVRE, duvet, light warm FJÄLLHAVRE, duvet, light warm

FJÄLLHAVRE

Duvet, light warm, 240x220 cm

129

SMÅSPORRE, duvet, light warm SMÅSPORRE, duvet, light warm
New lower price

SMÅSPORRE

Duvet, light warm, 150x200 cm

Old Price: 14,99
9,99
SMÅSPORRE, duvet, light warm SMÅSPORRE, duvet, light warm
New lower price

SMÅSPORRE

Duvet, light warm, 200x200 cm

Old Price: 19,99
14,99
FJÄLLHAVRE, duvet, warm FJÄLLHAVRE, duvet, warm

FJÄLLHAVRE

Duvet, warm, 240x220 cm

149

FJÄLLARNIKA, duvet, warm FJÄLLARNIKA, duvet, warm

FJÄLLARNIKA

Duvet, warm, 240x220 cm

59,99

ÄNGSKORN, mattress protector ÄNGSKORN, mattress protector

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Mattress protector, 140x200 cm

24,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, grey, 140x200 cm

17,99

FJÄLLHAVRE, duvet, warm FJÄLLHAVRE, duvet, warm

FJÄLLHAVRE

Duvet, warm, 150x200 cm

99

FJÄLLHAVRE, duvet, warm FJÄLLHAVRE, duvet, warm

FJÄLLHAVRE

Duvet, warm, 200x200 cm

119

ÄNGSKORN, mattress protector ÄNGSKORN, mattress protector

ÄNGSKORN

Mattress protector, 160x200 cm

29,99

ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, dark blue, 140x200 cm

17,99

ÄNGSKORN, mattress protector ÄNGSKORN, mattress protector

ÄNGSKORN

Mattress protector, 90x200 cm

19,99

NATTJASMIN, duvet cover and pillowcase NATTJASMIN, duvet cover and pillowcase

NATTJASMIN

Duvet cover and pillowcase, light beige, 150x200/50x60 cm

34,99

NATTJASMIN, duvet cover and 2 pillowcases NATTJASMIN, duvet cover and 2 pillowcases

NATTJASMIN

Duvet cover and 2 pillowcases, light beige, 200x200/50x60 cm

44,99

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NATTJASMIN

Duvet cover and 2 pillowcases, light beige, 200x200/50x60 cm

44,99

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ÄNGSKORN, pillow protector ÄNGSKORN, pillow protector

ÄNGSKORN

Pillow protector, 50x60 cm

7,99

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ÄNGSKORN

Pillow protector, 50x60 cm

7,99

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FJÄLLARNIKA, duvet, warm FJÄLLARNIKA, duvet, warm

FJÄLLARNIKA

Duvet, warm, 150x200 cm

39,99

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FJÄLLARNIKA

Duvet, warm, 150x200 cm

39,99

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GRÖNAMARANT, pillow, high GRÖNAMARANT, pillow, high

GRÖNAMARANT

Pillow, high, 50x60 cm

22,99

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Pillow, high, 50x60 cm

22,99

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ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, grey, 160x200 cm

22,99

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Fitted sheet, grey, 160x200 cm

22,99

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NATTJASMIN, fitted sheet NATTJASMIN, fitted sheet

NATTJASMIN

Fitted sheet, white, 180x200 cm

27,99

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Fitted sheet, white, 180x200 cm

27,99

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ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, white, 90x200 cm

11,99

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Fitted sheet, white, 90x200 cm

11,99

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NATTJASMIN, fitted sheet NATTJASMIN, fitted sheet

NATTJASMIN

Fitted sheet, white, 90x200 cm

17,99

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Fitted sheet, white, 90x200 cm

17,99

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ULLVIDE, fitted sheet ULLVIDE, fitted sheet

ULLVIDE

Fitted sheet, dark blue, 90x200 cm

11,99

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Fitted sheet, dark blue, 90x200 cm

11,99

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FJÄLLARNIKA, duvet, warm FJÄLLARNIKA, duvet, warm

FJÄLLARNIKA

Duvet, warm, 200x200 cm

49,99

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Duvet, warm, 200x200 cm

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