How to Get Enough Sleep: Home me’s Guide to Deep Sleep and Recovery

Not getting enough sleep — or sleeping lightly without feeling restored — is one of the major challenges of modern life, especially in Ukraine. Constant stress, too few moments of joy and the need to keep working in difficult conditions can keep the nervous system highly activated and affect mood, energy and overall wellbeing.

Another challenge is the state of our mind: it keeps working at high speed, making it difficult to fall asleep and, as a result, to recover. And this is without even mentioning the reality Ukraine has lived through in recent years — constant air-raid alerts and the physical impossibility of sleeping.

Yes, it is difficult and a major challenge for all of us. Yet we still need to find ways to support the body and get enough sleep. So much depends on sleep: our health, mood, productivity and psychological wellbeing. During sleep, the body restores itself and performs its own internal “check-up”, while the nervous system resets.

That is why we created this short guide with practical ideas for sleeping better and supporting yourself, even a little, during this difficult time.

1. Recognise the importance of sleep

Recognising the importance of sleep is the first step. Without it, there will be no action. It helps to understand how sleep affects processes in the body and what influences its quality. Start with How Sleep Works for the Body, then gradually change the things that are within your control.

2. Create a comfortable, thoughtful place to sleep

Give yourself a calm, comfortable and genuinely thoughtful place to sleep. Even if it is a temporary home or you have very little personal space, it is worth caring for your own place of strength.

Everything should feel right for you: the mattress, pillows and bed linen are the foundation. Your body should be able to rest completely. Tactile sensations, firmness and shape all matter.

A change in sleep quality often begins here — when you decide to find and buy bedding that truly suits the way you feel, instead of choosing it at random.

Your place of strength should also appeal to you visually. We experience much of the world through our eyes. When you enjoy your bedroom, it becomes easier to look forward to sleep and allow yourself a slower morning. If the space feels indifferent, your attitude towards sleep may become indifferent too.

Pay attention to scent, the overall atmosphere and fresh air. A cool, quiet and dark bedroom supports more comfortable sleep. Dimmed light and pleasant aromas can become cues to slow down. Read more about the connection between scent and emotional state in How Essential Oils Work.

3. Take a holistic approach to sleep

If you go to bed and cannot fall asleep for a long time, it may be a symptom of other important processes. Pay attention to:

• your lifestyle, including food and physical activity;
• your stress level throughout the day;
• your state of mind — what occupies your thoughts during the day and how you respond to different situations.

When food is very heavy or unbalanced, the body tries to digest it instead of relaxing. When we constantly live with stress and haste, the nervous system remains activated and switching off in the evening becomes difficult. If we work at high speed all day and never learn to slow down, the same process often continues in bed.

A little more awareness around food and simple ways to calm the nervous system can help: meditation, slower breathing, walks outdoors and regular movement during the day.

4. Change your daily habits

When we live without much awareness, the body may cope for a while, especially when we are young. Gradually, however, habits form and later require real effort to change. This is why we began with awareness: until a person understands the importance of sleep and genuinely wants to change something, little will happen.

One basic recommendation is to avoid heavy food and large portions within a few hours of bedtime. The exact timing depends on your schedule and your body’s needs. An evening with friends and a glass of wine can remain an occasional event without becoming the nightly norm.

Try not to rush straight from bed into tasks or immediately disappear into your phone. Leave a few minutes for yourself and to set the tone for the day.

In the evening, begin preparing for sleep in advance so your nervous system can gradually relax:

• avoid starting serious conversations that are certain to overstimulate you;
• try to finish work at least an hour or two before bed;
• avoid coffee, matcha and caffeinated tea later in the day, especially if you are sensitive to caffeine;
• put devices away before bed: bright light and stimulating content can make it harder to slow down.

Create your own enjoyable bedtime rituals. As new habits form, they can change your relationship with rest. Unfortunately, many people see sleep only as a pause between tasks — something necessary, but not especially important.

Meditation, slower breathing and a gratitude practice can make the transition to sleep gentler. Learn to notice your own “sleepiness window” and keep a consistent sleep and wake time. Recovery depends less on waking exceptionally early and more on a regular schedule and enough sleep for your individual needs.

5. Reset from time to time

It is important to change the scenery occasionally, rest, recover and even spend time alone. These moments can help us make important decisions, reflect on our lives and look for answers to the questions that matter to us.

Sometimes the best thing you can do for yourself is simply let your body rest for as long as it needs.

6. Take care of the details that are easy to overlook

Natural, breathable fabrics can create more pleasant tactile sensations and a comfortable microclimate in bed. Choose the material that feels right for you and pay attention to its composition. Find more practical guidance in How to Choose Bedding.

Pillows and duvets should be aired and cleaned regularly according to the manufacturer’s care instructions. The right frequency depends on the filling, use and condition of the item. We explain the differences between fillings and head support in The Truth About Pillows.

Sometimes simply refreshing your bed linen or choosing new pillows and a duvet can make a noticeable difference to sleep comfort.

Do not self-prescribe sleeping pills or sedatives. They can cause side effects and carry a risk of dependence; in some situations they may be prescribed by a doctor after the causes of sleep problems have been assessed.

From the bottom of our hearts, we wish you and your loved ones deep, healthy sleep.

If you feel ready for change, start with something simple: create a cosy space that truly feels like yours.

At Home me, you can find everything that creates a sense of home: from high-quality bed linen made from natural fabrics to pillows and duvets, throws and bedspreads, towels and robes. Every detail is considered so you can do more than simply buy bedding online — you can choose the option that feels right for you.

If you are unsure which fabric to choose, try Test Drive Fabrics — a set of pillowcases made from different Home me fabrics. It lets you feel and compare the materials in real use before choosing the option that suits you best.

Sleep is deeply personal, and it begins with what surrounds you. This is what we create at Home me — pieces you will want to return to every day.