An essential component of overall wellness is getting good sleep. According to the Centers for Disease Control and Prevention, a lack of sleep may really lead to a variety of significant health concerns, including as type 2 diabetes, heart disease, an increased risk of stroke, and mood disorders like anxiety and despair (CDC).
Unfortunately, many individuals in the United States sleep for fewer than seven hours per night. For instance, according to CDC statistics from 2020, about 30% of individuals in Colorado and nearly 43% of adults in West Virginia don’t get enough quality sleep, respectively.
Although lack of sleep is a common problem, there are numerous ways to deal with it, including taking care of the area where you sleep. Your sleeping environment, including your mattress, may directly affect how long and well you sleep each night. Continue reading to find out some simple adjustments you can make to your sleep hygiene to increase the amount of high-quality sleep you receive each night.
Why Your Bedding Matters for Quality Sleep
Healthy sleep patterns and practices, sometimes known as “sleep hygiene” by professionals, may help you fall asleep more quickly and remain asleep longer. A crucial aspect of good sleep hygiene is the condition of your bedding. A restful night’s sleep may be ensured—or prevented—by your mattress, linens, and pillows.
According to Po-Chang Hsu, M.D., a medical specialist at SleepingOcean in Boston, “One’s mattress is responsible for appropriate back alignment, pressure reduction, temperature control, and even pain alleviation.” Meanwhile, a bad mattress may make you uncomfortable and cause headaches, back pain, and more.
A medium-firm mattress with adjustable inflation is generally the best for sleep comfort and quality, according to a 2015 systematic analysis of 24 randomized studies on mattresses and sleep quality. However, the quality mattress (and the sleep quality it encourages) ultimately come down to personal taste, according to the Sleep Foundation. The most comfortable mattress for you will depend on your sleeping position, whether you want a soft or firm surface, and your body temperature.
Your pillow has just as big of an impact on your sleep as your mattress. In fact, according to Dr. Hsu, the correct cushion may reduce shoulder and neck stiffness. A decent pillow supports the head and neck when sleeping, ensuring proper spinal alignment, according to the expert.
Another crucial aspect of good sleep hygiene is the quality of your bedding, which may affect how your body temperature changes during the night. In order to avoid waking up from overheating, Dr. Danielle Kelvas, chief medical adviser at Sleepline and a physician with a practice in Chattanooga, Tennessee, advises patients to purchase sheets and pillowcases that breathe properly.
Natural fibers like cotton and linen are examples of fabrics that breathe well and may improve sleep comfort. Fabric selection is a matter of taste and often is influenced by the local climate throughout different seasons. Due to its breathability, cotton or bamboo bedsheets and sleepwear often keep wearers warm enough but not too warm.
Weighted blankets are a common addition to bedrooms to enhance sleep. In fact, studies indicates that using a weighted blanket may improve a person’s ability to fall asleep quickly, sleep deeply, and even unwind throughout the day. While additional research is required, it would be worthwhile to think about getting a weighted blanket for the coziest spot in your house.
In order to maintain a comfortable sleeping environment, bedsheets, pillows, and blankets must be routinely washed since they may develop into breeding grounds for allergies. Furthermore, according to Dr. Kelvas, appropriate cleaning of these bedding components goes beyond the wash cycle and includes the dryer. It’s crucial to dry your pillows on high heat for a short period of time at least once every month since the heat destroys dust mites, which can exacerbate allergies and congestion.
Common Bedding Issues
While bedding may appear to be a simple part of your home, there are a few common—and preventable—issues that many people encounter with their sheets and pillows that ultimately prevent them from getting enough rest. Take into account the possibility of allergens in your bed as well as the general comfort of your sleeping environment to get more high-quality sleep.
Allergens
According to the American College of Allergy, Asthma and Immunology, dust mites are one of the most prevalent indoor allergens (ACAAI). They may result in unwelcome symptoms including runny nose, itching, coughing, wheezing, and watery eyes. The ACAAI advises often washing bed linens in hot water and utilizing “mite-proof” coverings for both your pillows and mattress in order to keep these allergens out of your bed and any symptoms that may be brought on by them at bay.
One of the causes of home allergies is dust mites. Dander from pets like dogs and cats may accumulate in homes, which when mixed with dust can be quite problematic for those who suffer from allergies. As challenging as it can be, the ACAAI advises against allowing dogs in the bedroom.
Comfort
Your level of comfort when you retire for the evening may have a big influence on how fast and comfortably you sleep. Your bedding significantly contribute to creating that coziness. Although many experts advise wearing permeable textiles to regulate your body’s temperature, you may want to cuddle up in something warmer. While some may like the sharpness of a regular cotton sheet, others might prefer the opulent feel of silk. Choose a course of action that really makes you comfortable.
Additionally, washing those sheets often has benefits beyond maintaining cleanliness; the experience of squishing between recently cleaned sheets may really foster a sense of ease and relaxation. The sigh of relaxation brought on by the clean laundry might also make it simpler to go to sleep.
How to Create the Ideal Sleep Environment
To create the optimal sleeping environment, there are many methods to build on the base of excellent bedding. Use the advice in the following paragraphs to make your bedroom a peaceful retreat where you can get quality sleep rather than spending the night tossing and turning.
Your Bed
The foundation of a nice bed for restful sleep begins with your mattress, bedsheets, and pillows. Making your bed every day might also be helpful. Making a bed can make it more inviting, and for some people, getting into a made bed can make it easier to go to sleep.
Furthermore, according to experts, the best place to rest is in bed, which should only be used for sleeping and intimacy, not for work or watching TV.
Your Room
Try to maintain a peaceful environment in your bedroom, one that is quiet, dark, and at a temperature that is cozy. Certain aromatherapeutic smells, including lavender and peppermint, may also help some individuals feel relaxed. A scent-filled atmosphere that is beneficial to sleep may be created with the help of an essential oil diffuser. To prevent unpleasant surprises as you attempt to go asleep, you may choose to test a new diffuser if you have allergies in a different area of your house. Additionally, if you have pets at home, think about whether the essential oils you’ve chosen are healthy for them. After all, certain essential oils might be harmful to animals’ health.
Light and Devices
By turning off televisions, laptops, smartphones, and tablets an hour or two before bedtime, you can avoid the blue light from electronics that disrupts sleep in the evening. Many people find it easier to fall asleep in a very dark bedroom, so try to keep any light out by keeping your bedroom windows well-covered. Another useful tool is an eye mask that blocks out light.