Poor sleep compromises your immune system, adversely affects your emotional health, and leads to poor physical health. You can sleep better and maintain a healthier and happier quality of life by making sure your bedroom promotes relaxation and good rest. In doing so, the most important thing to consider is your bedding. This is one part of your home where it’s essential to pamper yourself.
Replace Your Pillows
Where you rest your head at night is a crucial consideration in ensuring you can fall asleep quickly and stay asleep throughout the night. A Pillow that’s too thin or too soft will fail to give you the proper support you need for a good night’s sleep.
Often, old, worn pillows lead to restless nights of tossing and turning. It’s a good rule of thumb to replace your pillows every year to ensure your bedding is comfortable. When shopping for pillows, look for firm, thick pillows. You can easily test a pillow at the store by trying to flatten it.
A good pillow will immediately return to its original shape as soon as you release your hold on it. A pillow that doesn’t go back to its full form won’t give you good support. Buy two or more pillows so you can adjust the support to the level that feels comfortable for you.
Choose a Smooth and Cool Sheet Set
Your sheets are equally important in ensuring your bedding is comfortable enough to support good sleep. If your sheets and pillowcases feel rough or scratchy, you won’t get the best possible sleep, and you may find that it takes you too long just to fall asleep.
Instead, look for smooth, soft sheeting that feels cool to the touch. Don’t be afraid to invest in satin or silk bed sheets since these materials offer the best comfort.
Otherwise, look for sheets that are soft and smooth so they will always feel cool against your skin. Even in winter, you’ll want that cool sensation when it’s time for bed.
Add a Foam Mattress
A great trick for enhancing the support of your mattress is to lay a 12-inch memory foam mattress between the mattress and your fitted sheet. A foam mattress offers support in multiple sleep positions by reshaping to fit your form.
This makes it an ideal choice for someone who experiences restlessness throughout the night. A foam mattress is beneficial in alleviating back and neck pain so you can sleep more comfortably. It can also help if you need a new mattress but you don’t have the budget to buy one right away.
Invest in a New Mattress
If it has been six years or longer since you have replaced your bed’s mattress, it’s time to buy a new one. Even if your mattress isn’t more than six years old, you should replace it if it shows signs of excessive wear and tears.
Look for a dip in the mattress that has formed from years of sleeping in the same position. You should also replace your mattress if the springs are showing or the mattress covering has worn thin.
Lumps, tears, and other signs of damage indicate that it’s time to replace your mattress. In shopping for a mattress, look for a good quality product that’s firm enough to support you during rest. Test mattresses out for firmness, bounce, and coil gauge. A quality queen-size mattress will have a minimum of 400 coils with a gauge of 12 to 15 per coil.
Keep It Cool
The temperature in your bedroom will play a role in determining the comfort level of your bed. If your bedroom is too warm, you won’t be able to relax properly even if you have luxurious and supportive bedding. Ideally, you should keep your bedroom between 65 and 70 degrees at night.
This might mean turning down your thermostat or running an extra fan at night. If you have a ceiling fan, reverse its direction so it will draw the hot air up toward the ceiling. This will force the cooler air down. Wear light clothes to bed to help yourself stay cool as well.
If you have tried making lifestyle changes and still find it difficult to sleep well throughout the night, consult your doctor. Poor sleep can be a symptom of another underlying condition. By identifying the root cause of your sleep disorder, you can pursue the correct treatment, and that will help you enjoy a deeper sleep every night.