“für ä tüüfä gsundä Schlaaf”: tips for deep and healthy sleep

Problems falling asleep or staying asleep are both extremely unpleasant and very common. Balanced sleep is not only healthy, but it also helps you be intelligent, creative, beautiful and slim – because the brain learns during deep sleep; the increased serotonin and dopamine levels that occur make us happy and full of energy; the immune system is strengthened; the skin regenerates; and the hormone leptin reduces the feeling of hunger. So we offer you a number of tips here to help you to regularly experience deep, healthy sleep:

Switching off

Shortly before going to bed, you should stop thinking about anything stressful and instead try to wind down the day early. Write down anything that’s bothering you.

Alcohol

Beer and red wine may make you sleepy, but they prevent restful sleep.

Allergies

We advise animal hair allergy sufferers not to use down duvets, but to sleep in synthetic materials. If you have a pollen allergy, you can significantly reduce your exposure to allergens by taking a shower before going to bed, washing your hair, and not storing pollen-laden clothing in your bedroom. If you are allergic to animal or plant fibres, we recommend a mattress cover made of synthetic fibres. This inhibits the formation and accumulation of dangerous mould and restricts the nutritional basis for dust mites.

Getting up

If you can’t fall asleep in the evening, or if you wake up at night and can’t get back to sleep, don’t just stay in bed. Get up, read something, or make yourself a cup of hot milk with honey.

Bed size

A bed that is large enough and adapted to your needs contributes to relaxed and deep sleep. Your bed should be at least 20 cm longer than your height, and a width of at least 160 cm is recommended if there are two people sleeping in the bed.

Nutrition

Do not go to bed on a full or empty stomach; ideally, your last meal should be three hours before bedtime.

What helps

A short walk or relaxing music can work wonders if you have trouble falling asleep.

No screens

Your bedroom is neither your office nor your living room, so don’t use a television or computer. The bright light from these devices inhibits the production of the sleep hormone, melatonin.

No afternoon nap

If you have problems falling asleep, you should avoid taking an afternoon nap.

Stomach

Avoid acidic drinks, and food that is spicy or hard to digest – heartburn is well-known as a “sleep thief”.

Tired

It sounds logical, but it’s often overlooked: don’t go to bed until you’re really tired.

Back and neck pain

Regular exercise and a back-friendly bed that supports the lumbar vertebrae, cushions the pelvis well, and allows a relieving distribution of pressure, help to relieve back pain. On the one hand, targeted strengthening of the affected muscles and correct posture when sitting, lifting and carrying offer relief for neck pain, but lying correctly also quickly has a positive effect on the neck. Optimal positioning of the cervical vertebrae during sleep, with the right support in all sleeping positions, contributes considerably to your well-being all night and during the daytime.

Snacks

Stay away from sweets right before bed. They increase your blood sugar level, and shortly afterwards leave behind an even greater feeling of hunger.

Sports

You should leave around four hours between sports activities and going to bed, because sport stimulates the mind, as well as the circulation.

Dust

Avoid textiles such as carpets and curtains in the bedroom, as these can serve as “dust traps” and a home for mites.

Temperature

Ensure that the temperature in the bedroom is cooler than in other rooms, and that there is sufficient fresh air; a cooler temperature signals to the body that it should save energy, so it reduces its activity. We recommend a room temperature of 16°-18° Celsius.

Drinking

You should not drink coffee or energy drinks for at least six hours before you want to go to sleep. Even a single caffeinated drink in the evening shifts your body’s day-night rhythm around 40 minutes backwards – right up until the following morning, so getting up the next day is difficult too.

Q & A

How can I tell if I’m lying in the correct position?
It’s hard to judge for yourself,  which is why it’s important to get specialist advice. Let us advise you at your specialist dealer or at our showroom in Schänis.

What do you currently recommend: a hard or soft mattress?
This depends entirely on your needs, as well as on your individual body weight.

Does the insert frame also play an important role in comfort when lying in bed?
The right combination of mattress and insert frame does make a difference. The insert frame helps to make your sleeping position more ergonomically ideal.

How can I clean the mattress?
You can wash all our mattress covers yourself or have them dry-cleaned. You should also follow the care instructions for your mattress.

Do I have to turn the mattress?
Yes, preferably every time you change the bed sheets.

I often read in bed; what do you recommend?
An insert frame with seat wedge, or an electrically adjustable one with various functions – always combined with the right mattress. You can try sleep solutions to find out what is right for you at our showroom in Schänis, or at your local dealer.

Tips for your baby’s sleep

Healthy, deep sleep is hugely important to your baby’s development. To ensure a relaxing night and a good start to the next day, consider these useful tips and advice on the subject of your baby’s sleep.

Your attitude

Babies are very sensitive in perceiving stress, and so parental tension can transfer directly to their offspring. As banal as it may sound sometimes, keep calm and remember that you are not alone. Try to take advantage of the opportunity to lie down when your baby is asleep – this will help you to find peace and a fresh energy.

The right sleeping atmosphere

It is recommended to wind down the day gradually, as a quiet environment is particularly important for falling asleep. Use small rituals to signal that it is evening and therefore time to go to sleep soon: keep the light dimmed, make sure the volume stays low, and put your baby into pyjamas. Gentle stroking also helps to calm baby down.

The optimal mattress

Choose a suitable mattress for your baby. It should be rather firm, so your child does not sink into it. It should also be low in harmful substances: check for an appropriate declaration on the mattress, or ask for one.

A little nest

Build your baby a little nest for the night, made from cloths and a few soft toys. To avoid any risk of suffocation, always make sure that nothing can fall onto your baby’s face during sleep. The main function of a night light is to enable you to find your way at night, as babies are not scared of the dark before the age of two.

Regular daily routine

When they are born, babies do not yet have a day and night rhythm, and they need to learn during their first four to six months that they should sleep at night. A regular daily routine with a good balance of resting and active phases is therefore recommended. Stimulation should be reduced and a calm, familiar atmosphere created, especially towards the end of the day. Do not put newborns down to sleep until they are really tired. From the age of three months, you can start to put your baby to bed when they are still awake – this is how babies learn to fall asleep.

Soothing noises

Rhythmic sounds can have a calming effect on babies: car trips, ventilator, the washing machine, vacuum cleaner, dishwasher, or classical music.

The ideal room temperature

The bedroom shouldn’t be too warm. The ideal temperature is 18–20 °C, and the optimum humidity 50–60%. Because indoor air is very dry in winter, damp cloths or a humidifier help to attain this level of humidity.

Care tips

This is where you’ll find helpful tips and tricks on how to considerably extend the service life of your BICO products.

Airing and laundry
Daily ventilation and a weekly change of bed linen are essential.

Cleaning the mattress cover
Removable mattress covers may be washed or dry-cleaned, depending on the filling material; please observe the care instructions sewn to the mattress cover.

Shaking
Duvets and pillows should be well shaken from time to time, outdoors where possible.

Moisture
Bedding that has become damp should be dried as quickly as possible, in warm air (if necessary also in the sun).

Fresh air
We recommend occasional airing in fresh air without prolonged exposure to the sun.

Care instructions
The care instructions on the sewn-on labels must be observed.

Residues
Over the years, various residues accumulate as a matter of course, even when taking good care. As such, you should replace your mattress every 8 to 10 years.

Washing
We recommend having removable covers washed or dry-cleaned as required.

Airing the mattress
The natural mattress pads are breathable, so the mattress should be allowed to air for half an hour before lying on it for the first time. Daily ventilation gives the mattress additional opportunity for recovery.

Turning
For mattresses padded on both sides, we recommend turning the mattress at least once a month. Turning in the longitudinal direction is also recommended, except for mattresses which can only be turned in the head and foot sides.

Cleaning the mattress
The mattress must not be dusted or vacuumed. Cleaning with a soft brush is sufficient and does not attack the natural materials.

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