How to improve your sleep quality.

  1. Go to bed and wake up at the same time every day, including weekends, to regulate your body's internal clock. You can choose your favorite alarm clock in our Shop. 

  2.  Try to avoid electronics like phones, tablets, and TVs at least 30 minutes before bed, as their blue light can delay sleep. We recommend to buy our Blue Light Glasses. 

  3. Steer clear of caffeine, nicotine, and alcohol in the hours leading up to bedtime, and avoid heavy meals or excessive fluids. Special Herbal Teas will soon be available in our Shop.

  4. Get regular physical activity during the day, but avoid exercising too close to bedtime. Smartwatches and fitness trackers will be available soon in our Shop to help you track your daily activities and understand your sleep score. 

  5. Spend the last hour before bed on calming activities like reading a book, listening to soothing music, taking a warm bath, or meditating. 

  6. Find ways to de-stress and set aside worries before bed, such as journaling or deep breathing exercises. 

  7. Lower your room temperature, use blackout curtains to block light, and consider a white noise machine to block out distracting sounds. 

  8. Avoid working, eating, or watching TV in bed to create a mental association between your bed and sleep. 

  9. Consider your bedding: Ensure your mattress and pillows are comfortable and supportive.