With these easy ideas, you may get a 5 star lodge sleep at residence

A couple of weeks before the lockdown, I stayed at the Westin Cape Town for one night to experience their World Sleep Day package. The Westin is a five-star hotel adjacent to the Cape Town International Convention Center and a two-minute walk from the famous Foreshore skyscrapers. Lots of guests are in town for meetings and conferences that need to be kept informed. So the Westin takes sleep very seriously. They celebrated World Sleep Day like a holiday, right down to the reception staff in nightgowns. It was funny. Until four months after the 21-day lockdown of SA, when I could only think of this wonderful hotel sleep and why I no longer valued it back then. Fortunately, it is possible to simulate the experience at home. Use these tips to (finally) get a good night’s sleep during lockdown.

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1 / Start with your bed …

One of the reasons a hotel is so happy is the bed. The Westin hotel chain has its own bed (The Heavenly)® Bed) that was specially developed to promote a deep, restful sleep – from the supportive, padded mattress with its individual pocket springs to the linen with a high thread count. As I said, they take sleep very seriously. Assuming you don’t have $ 3,000 to shell out your own heaven® Bed, upgrade your existing one with bedding. Use a fitted sheet that fits your mattress well and will not come off. Likewise, your duvet cover should match your comforter well. If you can’t afford to get a new mattress, treat yourself to a pillow that offers good support.

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2 / Set the temperature for sleep

To ensure a good night’s sleep, the room should be a little cool. Even in winter. This will prevent you from overheating during the night, which will cause you to sweat and twist and turn, which disturbs your sleep. In a hotel, you can just turn on the air conditioning (I usually go for a cool 18 degrees). If you don’t have air conditioning at home, mimic air-conditioned hotel sleep by slightly opening the window. You want it to be just wide enough for the wintry air to cool the room down, but not so wide that you feel like you’re sleeping in the fridge! Make sure your room is really dark. Light signals your body to wake up and we don’t want that. So you chose your curtains for their aesthetics rather than their blackout ability? Get a soft, comfortable sleep mask.

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3 / scent of dreams

At the Westin we have small bottles of lavender oil in the room. Lavender has long been used to promote sleep and relaxation, and a number of small studies suggest that this ancient home remedy may contain some truth. In any case, instead of just spending a normal Saturday in your own creaky bed, you have the feeling of having a pampering hotel sleep.

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4 / relaxing food

Have you ever had a really heavy meal just before bed and had trouble sleeping? Or woke up sweaty? Not pretty. And yes, I was totally there. Instead, have a light dinner with ingredients that promote sleep. Dairy products contain tryptophan, an amino acid that your body uses to make the hormone melatonin and the brain chemical serotonin, which both promote sleep and relaxation. If you have a problem with dairy products like me, nuts, seeds, honey, and eggs are other sources of tryptophan. I ordered a cheeseless omelette from the sleeping area of ​​the Westin’s room service menu. Yes, for dinner. Yes it was delicious. And I had a five-star hotel that night.

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5 / start early

A good night’s sleep starts before bed. You want to break down the caffeine (the chamomile tea provided by Westin) and limit the alcohol levels. I have failed on this. My hotel sleeping experience might have been even better if I hadn’t climbed into the delicious bottle of red wine in the minibar. Instead of a hotel spa treatment, treat yourself to a hot bath or shower just before bed. The cool down that follows mimics how your body temperature drops when you fall asleep, and signals your body to doze off.

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When your mind is racing, try a mindfulness exercise to ground you in the moment and clear those racing thoughts: try a guided meditation app like Headspace, or do a gentle, restful yoga exercise that focuses on your breath.

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