Healthy sleep consists of several things, the main of which is a properly organized sleeping place. We will tell you how to choose a mattress and bedding and improve sleep quality.
A suitable mattress is the foundation of a comfortable bed. There is a myth that you need to sleep on hard. On the contrary, a good mattress is comfortable for you. The choice depends on personal preferences, body weight, and favorite sleeping positions.
The mattress aims to provide uniform support for the spine to maintain its natural position, that is, a straight line. To do this, the mattress should sag a little more in the area of the shoulders and hips: this way, the spine will remain straight, and the muscles will be relaxed and have time to rest during the night.
Keep your mattress cool for comfortable sleep
A cooling mattress protector will bloom in the summer. A mattress protector can help prevent sweating and overheating during the summer months. Plus, it can prolong the life of your mattress.
The main thing in the blanket is the composition of the filler: natural or artificial. Natural fillers are wool, down, feather, bamboo, and eucalyptus. Wool blankets are the warmest, and down blankets are the softest and most comfortable, but they are not suitable for allergy sufferers.
Blankets made of polyester have good thermal insulation properties and are easy to care for. In addition, they can be washed frequently, even at high temperatures.
Pay attention to the density indicator – it determines the amount of filler in the blanket. The higher the density per square meter, the more filler in the blanket and the warmer it is.
A comfortable bed is essential for healthy sleep. But not the only one. There is a list of items and habits that help you fall asleep faster and get better sleep.
- The soothing sound of nature with sound machine and coolness contribute to easy falling asleep. It is believed that for a comfortable sleep, the temperature in the room should be 18-19 degrees. Ventilate the room before going to bed and use blackout curtains.
- Stick to a routine: go to bed and get up at the same time, including on weekends. It is helpful to have a ritual before bed, such as taking a warm shower or bath, drinking herbal tea, or meditating. The body gets used to a certain sequence of actions and prepares for sleep.
- Reduce stress and brain activity two hours before bed and listen to sweet music with the sound machine. Even a very tired person will not fall asleep instantly. Therefore, it is better to finish a computer game, watching a thriller or a football match early.
- It is not recommended to use a smartphone before bed, as the screen emits blue light, which destroys melatonin.
So, there you have it! A few ways to make your bed more comfortable and improve the quality of your sleep. By following these tips, you’ll be able to get a good night’s sleep every time and wake up feeling refreshed and energized.