A good night’s sleep is something that’s absolutely vital for a sound body and mind, and to function throughout the day. Unfortunately, getting good quality sleep at night is a tall order for many.
According to the US CDC, one-third of American adults fail to get the recommended amount of sleep. Most of them struggle to get a good night’s sleep almost every other day. Today, we’ll only focus on how one can actually get a good night’s rest. More specifically, we’ll tell you how you can prepare your bed for that much-needed night of sleep.
Choose the Right Mattress
The foundation of a good night’s sleep starts with the mattress. A mattress that is too firm or too soft can lead to discomfort and disrupted sleep. Instead of simply opting for the most popular or expensive mattress, take the time to find one that suits your individual needs. Consider your body type, sleeping position, and any specific issues like back pain or allergies.
As explained by Mattress Verdict, there are various types of mattresses. Innerspring and hybrid mattresses, foam mattresses, and memory foam mattresses are some of the most common types you’ll come across. Learning about the construction materials and design of these mattresses is very important. Hence, try out the products before you buy them. You can also buy online if you trust the mattress dealer.
Invest in Quality Bedding
Your choice of bedding is another critical factor in achieving a peaceful night’s sleep. It’s not just about aesthetics. The quality of your sheets, blankets, and pillows directly impacts your comfort. Invest in high-quality, breathable materials like cotton or linen for your sheets, as they help regulate your body temperature and wick away moisture.
Pillows also play a vital role in supporting your head and neck. Choose pillows that match your sleeping position. Go for firm pillows if you’re a side sleeper, medium if you’re a back sleeper, and soft if you’re a stomach sleeper. Consider hypoallergenic options if you have allergies or asthma, as they can help reduce nighttime discomfort.
Maintain a Clean Sleeping Environment
A clean bed is a comfortable bed. Dust mites, allergens, and bacteria can accumulate in your bedding over time, leading to allergies. According to Sleep Education, such allergies, in turn, can ruin your sleep quality if not disrupt your sleep entirely. Thus comes the need to maintain a clean sleeping environment at all times, especially before going to bed at night.
Regularly wash your sheets, pillowcases, and mattress covers in hot water to kill dust mites and remove allergens. Vacuum your mattress and bedroom regularly to prevent the buildup of dust and dirt.
Control the Temperature
The temperature of your bedroom is a significant factor in ensuring a good night’s sleep. According to the Sleep Foundation, 60 to 68 degrees Fahrenheit is ideal for getting quality sleep. As you try it yourself, you’ll realize that regulating your room’s temperature can drastically improve the quality of your sleep.
During colder months, add more blankets that you can easily remove if things feel too warm. For summer, use lightweight and breathable sheets. Adjust your fans or air conditioning accordingly then. Also, don’t hesitate to experiment with different temperature settings till you find what works for you best.
Eliminate Light and Noise
Exposure to light, even in minimal amounts, can disrupt your body’s production of melatonin, a hormone that regulates sleep. Therefore, before bed, make sure that your room is quiet and dark. These tiny details can significantly improve the quality of your sleep. Invest in blackout curtains so that you can block out external light sources, such as streetlights.
As for avoiding noise, use earplugs or a white noise machine. This is especially necessary if you’re living in an area with a noise problem.
Create a Relaxing Bedtime Routine
While the perfect bed preparation tactics are a must for quality sleep at night, you also need to maintain a relaxing bedtime routine. Otherwise, no matter how comfy the bed is, you won’t be able to fall asleep.
A relaxing bedtime routine doesn’t necessarily mean that you have to do yoga or meditation before bed. You can do that but it’s more important to simply relax your brain and not engage in any sort of stressful activities.
Avoid using your phone or looking at a screen up close at least an hour before bed. You should also consider taking a warm shower before going to sleep. This will help cool you down as you lie down and wait to fall asleep. If you want to listen to some soothing music before bed, you can do that, but not with earphones on. Maintaining all these.
That’s all for this guide to preparing your bed for a good night’s sleep. Give all these tips a shot and see which tactics work for you best. Of course, not all of them will have the same positive impact on you as our sleeping habits tend to vary. Even then, if you want to maintain a standard bed preparation approach and before-bed routine, these are the key strategies to keep in mind.