5 ideas for promoting sleep in just 15 minutes!

Did you get enough sleep last night? If your answer is no, don’t be alarmed! According to estimates, nearly half of the world’s population doesn’t sleep as much as it should.

5 ideas for promoting sleep in just 15 minutes!

Discover in our article 5 ideas for creating a healthy rest routine during the last 15 minutes of the day.

Often, that typical feeling of “morning fatigue” turns out to be an inconvenience. But lack of sleep also causes other consequences: it affects our mood, weakens our memory, scatters concentration throughout the day, and limits the flexibility of thinking.

Why can’t we get to bed earlier?

The main reason is that we’re so busy during the day, that the only moment we have for ourselves is in the evening, and this gets us in bed too late.

So, how can we fall asleep earlier and sleep longer?

A valid solution is to write down all your typical evening activities, allowing you to pick out the really useful or pleasant ones and postpone the rest. Indeed, we all happen to find ourselves loosing plenty of precious time just wandering around the house with no reason or simply browsing the many social networks.

The solution? Create a “pre-sleep” routine!

Just because we feel tired doesn’t mean we’ll get good sleep. Creating a pleasant “pre-sleep” routine allows us to carry out activities that are restful for the body and enjoyable for the mind.

Here are 5 ideas for creating a peaceful routine before bed

Reading makes us happy

Reading for at least 15 minutes before going to sleep is a healthy activity and helps us sleep better.

Reading before sleep

Whether it’s a novel, a comic book, or a magazine, choose something that keeps you focused, and above all, that cheers you up. (It is strictly forbidden to take work-related readings to bed!)

If you’re interested in the topic, take a look at our article “Is it always a good idea to read before bedtime?”.

Lower the temperature

cooler temperature not only helps us sleep undisturbed but also makes snuggling under the covers more tempting. The National Sleep Foundation recommends keeping the bedroom between 15° and 19° C overnight.

Lower bedroom temperature


The blue light from smartphones, tablets, and computers, hinders the production of melatonin, the hormone naturally produced by our body and which makes us feel sleepy.

Turn off electronic devices

Overmore, the enormous amount of information that we collect from the web stimulates brain activity, making it difficult to rest.

Find out here how exposure to screens affects sleep quality!

Well-deserved cuddles!

Many studies prove that meditation is a real gesture of love towards ourselves.

Meditation for better sleep

15 minutes of silence, not only facilitate psychophysical relaxation but also reduce stress and improve our mood. Read in this article how to “calm” your mind through meditation techniques.

Take an evening stroll

Taking a short walk outdoors after dinner helps digestion but also oxygenates the body and relaxes the mind.

Walk for better sleep

Moreover, walking gives us a sense of serenity and healthy physical fatigue, allowing us to spend a night of regenerating sleep.

Remember, sleeping on a quality mattress is also a good habit!

Your bed system is what influences the quality of your sleep more than anything else: choose a mattress, bed base, and pillow that can fully satisfy your physical characteristics and resting habits.

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