Good sleep isn’t just about feeling rested the next morning. It’s the foundation for living well. It unlocks better health, sharper focus, balanced mood, and long-term wellbeing. Yet many people struggle with getting enough quality rest. Fortunately, small adjustments can make a big difference. Here are some tried-and-tested ways to improve the quality of your sleep.
Create a consistent routine
Our bodies thrive on rhythm. Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up naturally. Aim for a gentle wind-down routine too – switching off screens, dimming the lights, and perhaps reading or listening to calming music.
Optimise your sleep environment
The best sleep spaces are dark, quiet, and cool. Keep your bedroom clutter-free, use blackout curtains if needed, and consider earplugs or a white-noise app if noise is a problem. Most people sleep best at temperatures between 12°C and 23°C, so experiment to find your comfort zone.
Watch what you consume
Caffeine, alcohol, and heavy meals too close to bedtime can all interfere with sleep. If you enjoy coffee or tea, try to cut it off by early afternoon. Opt for light, balanced dinners and plenty of water during the day so that your body isn’t working overtime at night.
Nap wisely
Short naps can be refreshing, but timing matters. A 20-minute nap during the day can boost energy and concentration, while longer naps may leave you feeling groggy. Try to nap earlier in the afternoon so it doesn’t interfere with your nighttime sleep.
Keep allergies at bay
Seasonal allergies or dust can trigger restless nights. Wash bedding weekly, use protective covers on mattresses and pillows, and air out your bedroom during the day. Vacuuming regularly (including the mattress) can also help reduce irritants.
Invest in your comfort
Even with perfect habits, sleep can still be disrupted if your bed isn’t right for you. Mattresses lose support over time, which can cause stiffness, back pain, or broken sleep. If yours is more than seven years old, visibly sagging or if you wake up sore, it may be time to consider an upgrade. A supportive, good-quality bed is one of the best long-term investments you can make in your health.
Live well with the right bed
As Dale Harley, Executive: Restonic Sales & Marketing at Sleep Group says, “Your bed is where you spend roughly a third of your life, so it should support you night after night.”
Sleep Group is the largest bed manufacturer in Southern Africa, known for its patented sleep technologies and well-established brands, including Restonic and Genessi, which offer beds endorsed by the Chiropractic Association South Africa (CASA). Genessi has recently relaunched with a focus on creating a complete sleep ecosystem.
“Genessi blends cutting-edge technology with luxurious design,” says Harley. “If you’re considering a new mattress, speak to your local mattress retailer about which Genessi option could meet your needs. Designed with comfort and wellbeing in mind, Genessi beds are made to help you do more than just sleep – they’re made to help you live well.”
Visit www.genessi.co.za
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