How to Make Your Bedroom Comfortable and Improve the Quality of Your Sleep

Healthy sleep consists of several components, the main one being a properly organized sleeping space. Thanks to this you will feel even more relaxed than after hours of gambling at Hell spin or a yoga session. Here’s how to choose a mattress and bedding and improve the quality of your sleep.

Mattress

A suitable mattress is the basis of a comfortable bed. It’s necessary to choose a mattress in the store, to lie on each and listen to your body. There is a myth that you have to sleep on hard mattresses. In fact, a good mattress is the one on which you are comfortable. The choice depends on personal preferences, body weight, and your favorite sleeping position.

The task of the mattress – is to provide uniform support for the spine, so that it keeps its natural position, ie flat line. To do this, the mattress should sag a little more in the area of the shoulders and hips: so the spine will remain straight, and the muscles will be relaxed and have time to rest during the night.

The higher the body weight the stiffer the mattress should be. Mattresses of medium firmness are suitable for people with a weight of 50-55 kg, people weighing up to 100 kg would feel more comfortable on firm mattresses, and if they weigh more, it is better to choose a very firm mattress.

How to understand that the mattress is suitable for you? Lie down on it and find out how comfortable it is. If the mattress is too soft, the body sinks deep and the muscles are under a lot of stress to “support” the spine. If the mattress is too firm, the lower back doesn’t get proper support, which is also bad. This can be easily checked. If lying on the mattress on the back you can freely pass your palm under the lower back, it means that the mattress is too firm and there is not enough support for the spine.

According to the filling, mattresses can be spring and non-spring. If you prefer springs, it’s better to choose mattresses with independent springs, when each is closed in its cover. This way the weight of the body is distributed evenly and different parts of the body get selective support. Where there is more weight, there is better support.

Mattresses of the non-spring type are thinner than spring mattresses. They are more elastic and stiffer in the senses, so they are suitable for people with a large bodyweight. For added comfort and space, especially for couples or those who move around during sleep, choosing one of these mattress types in a queen size bed format can offer the ideal balance between support and sleeping area.

Pillow

A properly selected pillow provides support for the neck. The main parameters for choosing a pillow are height and stiffness. A pillow to sleep on your side should be high and firm, medium-high and firm to sleep on your back, and a softer and lower pillow to prevent the neck from sagging back is better for sleeping on the stomach.

Pillows may be made of synthetic and natural materials. Pillows with synthetic filling are easier to care for and suitable for allergic persons. And down pillows are known as the softest and most airy.

The most popular pillows are ergonomic pillows with memory foam. They take the form of the body, thereby relieving muscle tension in the neck and relaxing the cervical spine.

Blanket

The main thing in a blanket is the composition of the filler: natural or artificial. Natural fillings are wool, down, feather, bamboo, and eucalyptus.  Wool blankets are the warmest, and down blankets are the softest and most comfortable, but they will not suit those who are allergic. Blankets made of polyester have good insulating properties and are easy to care for.

Pay attention to the density index – it determines the amount of filling in a blanket. The higher the density per square meter, the more filling the blanket has and the warmer it is.

According to the density, there are three types of blankets: lightweight, all-season, and winter. Lightweight blankets are the coolest and most suitable for summer and those who always have a warm apartment or who are hot to sleep on. And thick blankets are the warmest, for cold winters or for those who are cold.

This soft natural silk blanket is a luxury bedding essential. Ideal for year-round use, these THXSILK silk blankets are hypoallergenic; breathable, and naturally temperature regulating to keep you comfortable in any season. Along with being hypoallergenic, silk is naturally resistant to mold, mites, and other irritants. It’s the perfect material for anyone who suffers from allergies. All-natural silk is eco-friendly, lustrous, and super soft to the touch.

Bedding

Bedding is significant for a comfortable sleep because it touches the body. Depending on the material, the bedding can give coolness or, on the contrary, keep you warm. It should be pleasant to the touch, breathable, absorbent, and maintain your body temperature.

The most popular material for bedclothes is cotton. It’s durable, breathable, and absorbs moisture. Such a bed is not hot to sleep on in summer, and in winter it gives comfort and warmth.

Coarse calico is a more dense, durable, and practical cotton material. Textiles made of calico are characterized by wear resistance and low cost. Thin batiste is also made of cotton fibers. The fabric is very pleasant to the touch and gives a gentle coolness when in contact with the body. Another derivative of cotton is sateen. This durable fabric has a noble matte shine and looks very much like silk.

The main indicator of the quality of the linen is the density of the tissue – the number of fibers in 1 cm². The higher the density, the stronger and more durable the product.

Tips for Falling Asleep

A comfortable bed is the main condition for healthy sleep. But it’s not the only one. There is a list of items and habits that help you fall asleep faster and sleep better:

• Adhere to a routine: go to bed and get up at the same time, including on weekends. It’s useful to introduce a ritual before bedtime, such as taking a warm shower or bath, drinking herbal tea, or meditating. The body gets used to a certain sequence of actions and gets ready for sleep.
• Reduce stress and brain activity two hours before sleep. Even a severely tired person will not fall asleep instantly. So, it’s better to finish a computer game, watch a thriller, or a football game early.
• Before going to bed, it’s not recommended to use a smartphone, because the screen emits blue light, which destroys melatonin. But don’t put it off too far – gadgets can help you get some sleep. There are many apps that track your sleep phases and wake you up at the time when your body is most ready to get up.

So, what can you do just before bedtime? Take a half-hour walk around the house, take a relaxing bath, listen to relaxing music, drink a glass of warm milk with honey or herbal tea, and wish yourself a good night.