We are facing a sleep deprivation crisis. According to a 2018 sleep survey, 90% of Malaysians are having trouble sleeping. 

The causes of our sleep issues can be obvious—like back and shoulder pain after long days hunched over a computer—but many times it can feel like a complete mystery. Whatever the cause, most Malaysians know that these sleeping problems affect our health, our emotions, and our job performance. So how do we improve our quality of sleep?

1.    Take a walk outside

Fresh air, sunlight and exercise are all key to getting a good night’s sleep. Our body needs direct sunlight to produce melatonin, the hormone that helps you fall asleep. And according to research from the John Hopkins Center for Sleep, getting 30 minutes of exercise each day can improve your quality of sleep.

If you’re having trouble sleeping, try taking a short 30-minute walk outside in the sun. You’ll start to feel more tired in the evening and will be able to fall asleep faster.

2.    Stay cool

In the bestseller Why We Sleep, one of the top pieces of advice to improve sleep was to cool down. If you can control the temperature in your bedroom, turn it down before bed to 18-19° Celsius.

Better yet, choose a mattress that will help you stay cool. The Nosda mattress, for instance, has the first ever cooling mattress with 100% natural latex infused with activated charcoal and gel-infused memory foam. These natural materials work together to actively lower the temperature of your bed throughout the night. Natural latex mattress helps you stay cooler as it wicks away any moisture resulting from sweat or humidity. Activated charcoal acts as a thermal absorber and aides in increased overall airflow creating a cooler temperature and the best temperature control cooling mattress on the market. Studies show, if you can lower your core body temperature by even 1–2°, you’ll find your sleep quality improves drastically.

3.    Maintain good sleep hygiene

Most people think of sleep hygiene as developing a sleep routine that helps you unwind before bed. American businesswoman Arianna Huffington talks in her book, The Sleep Revolution, about taking a warm bath and having a cup of chamomile tea every night before bed.

However, sleep hygiene is more than a good routine, it also involves ensuring your sheets are clean and sanitary for a good night of rest. Nosda mattress natural latex is a naturally cleaner and fresher way to sleep. The natural latex layer with activated charcoal eliminates body odor and helps to absorb moisture for a dry and clean sleeping experience. Nosda Malaysia mattresses also come with a IceSilk cooling mattress cover that is easy to remove and clean. Simply unzip from the mattress and wash in a regular washing machine along with your sheets and other linens. You never have to worry about the cleanliness of your mattress when you can regularly clean the cover based on your own cleaning schedule.

4.    Avoid light at night

Although exposure to sunlight can help us feel more tired at the end of the day, exposure to light at night can keep us awake.

To get the best quality of sleep, start by avoiding screens 1–2 hours before bed. Then, try to set up your sleeping arrangements so that you’ll be in complete darkness. Choose dark curtains and cover any lights in your room before bed so that nothing will disturb you. If you can’t block out all the light, try using a sleeping eye mask to cover your eyes.

The most important thing, however, is to go to bed and wake up at about the same time every day. And be sure to plan for 7 to 9 hours of rest each night. Setting a schedule is beneficial not only for your mental health, but also for the natural bodily cycle health as well.

5.    Choose a quality mattress

According to research, a medium firm latex mattress is ideal for quality sleep. It promotes proper spinal alignment, which can relieve and prevent back and shoulder pain so you can sleep soundly with nosda backcare mattress.

Studies also show that partners significantly affect one another’s sleep, so be sure to choose a mattress that will prevent your partner from waking you up. Check out Malaysian mattress company Nosda nosda.com.my who promises minimal partner disturbance. And these cheap and affordable cooling mattresses are shipped directly to your home so you can start sleeping better sooner.

It’s all about the bed

It’s time to take your sleep seriously. Try a few of these habits, get yourself a good quality mattress, and start getting a better quality of sleep. Nosda Malaysia mattresses can be shipped to you immediately. No need to wait, try our mattresses risk-free today with free shipping across Malaysia and a free trial period. Nosda mattresses are the first of their kind in terms of hygiene and cooling power. The best materials have been expertly chosen and paired to create a mattress that takes all factors of a good night sleep into consideration. A clean, toxin free sleeping space and the temperature regulating materials will ensure the best night of sleep you’ve had. If you are not totally satisfied with your new cooling mattress and your improved sleep, you can return it today, risk free.

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