World Sleep Day: Expert-Backed Tips for the Best Night’s Sleep

World Sleep Day: Everyone enjoys a good nap or getting into bed after an arduous day. Catching 40 winks may be an excellent pastime and a good way to de-stress. Celebrate World Sleep Day today with these tips for getting the best quality in sleep.

Sleep in loose, comfortable clothing

What you sleep in does affect how you sleep and the quality. According to a Havard report, sleeping in loose clothing on a comfortable bedding bed works well for people suffering from insomnia. The slight effect is that a person will not be too cold or hot, and sleep is usually improved.

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Keep your surroundings clean

A clean and tidy bedroom is going to make you ever more comfortable as you get into bed. A 5-minute pickup around the bedroom before going into bed--arranging your vanity, straightening the bedding, stashing out clothes, and so on--will go a long way towards making you feel clean and tidy as you get into bed. Another thing that most people do not pay attention to is what dirty things are present but unnoticed. Dyson's in-depth examination, which collected information globally, revealed that the highest average amounts of indoor air pollution (PM2.5) can be measured between 6pm and 12midnight. Installing an air purifier can be the way to bring that pollution dose exposure down. Shawn Navarednam, Design Engineer, says, “If you suffer from asthma or allergies, clean air will promote a healthier environment for a better sleep.”

Wash your pillows and bedding regularly

Your bed can be hiding a lot of dirt - dust mites, allergens, and pet dander. In a mere week, bettings and pillowcases can hide roughly 3 million organisms. Joanne Kang, Lead Research Scientist, says, “Invisible airborne irritants like pollen, smoke, and harmful pollutants linger long into the night. To achieve a cleaner bedroom, consistent cleaning and vacuuming will remove any dust or allergens. Wash your bedding weekly in hot water that is at least 140°F to reduce allergens and remove microscopic skin flakes.”

Keep your phone away

Staying up and using your mobile phone late into the night could be detrimental to sleep. According to the IKEA Sleep Uncovered Report, about 90% of people aged between 18 and 24 use phones in their bedrooms. Wellness experts are fast in reminding people to ditch the phone before going to bed and leaving it in another room for a restful night sleep. Adequate sleep was said to be necessary for the physical and mental development of young individuals, according to a publication in the Journal of Adolescent Health. The study found that young individuals who had notifications enabled, even when on silent, tend to sleep less than those who kept their phones off completely or outside of the bedroom.

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De-stress before getting into bed

Stress is another factor that can deprive you of sleep. While technology is typically accused of causing night time mischief, it can also be put to good use. According to the IKEA Sleep Uncovered Report, about 48 percent of respondents pointed to stress as the major cause of poor sleep. In relation to that, 38 percent of women indicated this as compared to just 23 percent of men. This is where technology can be of assistance. A survey done by YouGov India and Amazon found that people between the age group of 35 and 45 years use voice assistants to prepare themselves for sleep. This can be by setting up calming sounds or meditation sessions before sleep, listening to audiobooks, or having played music. One can even use AI assistants to set the alarms or adjust the room temperature.

Pay attention to sleep products

Shift sleep tourism into your house by using all those luxury hotel tricks. Things like a perfect pillow, a fluffy blanket, and fine linens can transform quite a bit to require sleeping into new patterns. Ganesh Sonawane, co-founder, FRIDO, says, "India’s sleep crisis is more than just a statistic - it’s impacting productivity, stress levels, and long-term health. A key yet often overlooked factor in improving sleep quality is ergonomics. Investing in a comfortable, supportive mattress, pillow, and bedding isn’t a luxury - it’s essential for spinal alignment, muscle relaxation, and overall well-being. Beyond just sleep duration, sleep quality matters.”

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