Sleep is essential for maintaining good health. However, you might struggle to get the sleep you deserve. There are various reasons why disruption of a good night’s sleep happens. You probably have work, sickness, or family obligations. In this case, both your physical and mental health will be affected.
You cannot entirely control the factors that disrupt your sleep. The only things you can control to sleep throughout the night are to have proper essentials and habits. You can start with these practical sleeping tips and sleeping habits!
Why is Sleep Quality Important?
Making sleep a priority is not essential, but the truth is, it is. When you get enough sleep, your body can heal and regenerate, your brain can process information efficiently, and you can get a more balanced set of hormones. Both your physical and mental health can benefit from sleep, especially in the areas of memory, the immune system, and mood.
On the other hand, poor sleep quality can cause several issues, such as chronic disease, decreased productivity, poor judgment, and a weak immune system. That is how important it is to know what helps with deep sleep. Some of the signs for poor sleep quality are difficulty sleeping, waking up in the middle of the night, and restlessness.
The Sleep Essentials You Must Have
Improving the quality of your sleep requires more than just breathing exercises or relaxation. The following are the necessary sleep essentials you must have to improve your sleep quality:
1. Proper Mattress
One of the most essential sleeping tips you should know is how important a mattress is in your sleep. An old, uncomfortable mattress can disrupt your sleeping experience and lead to pain. That is why you should choose a mattress that can provide adequate support for your body.
There are different types of mattresses you can choose from, such as a latex mattress, a hybrid mattress, air beds, and more. Your choice will depend on your preferred sleep position (side, back, stomach) and firmness level. All of these mattresses function differently.
In cases where buying a new mattress is not possible, you can buy a mattress topper. There are also different mattress toppers, but we recommend purchasing a bamboo mattress topper. This mattress topper is composed of bamboo fibres that offer various benefits, like better temperature control and ventilation.
2. Eye Mask
The hormone that controls sleep, melatonin, can be disrupted even by a small amount of light. That is why an eye mask is vital to block all the light and send a signal to your brain that it’s time to sleep. In this case, you need to choose an eye mask that is comfortable, lightweight, and blocks out light without putting pressure on your eyes. We recommend materials like silk as they can do the job perfectly, at the same time providing comfort.
3. Comfortable Bedding
Another tip for sleep quality enhancement is choosing comfortable bedding. Your comfort and relaxation can be greatly impacted by the way your bedding feels against your skin. That is why you have to choose comfortable, breathable, and soft fabrics.
There are different parts of bedding, including bed sheets, comforters, blankets, quilts, and pillowcases. To maximise every part of the bedding, you should choose cohesive fabrics that will work for your needs. You should also consider if it will work in the temperature conditions in your bedroom. For instance, for warmer nights, cotton or linen is preferable, while flannel may be ideal in the cold.
4. Silk Pillowcases
Silk pillowcases have been renowned for their silky and smooth texture, which has been advantageous for hair and skin. And because silk fibres are naturally hypoallergenic and breathable, they can also give you a more comfortable and hygienic sleeping environment. This makes them one of the fantastic things to help you sleep comfortably.
There are different kinds of silk pillowcases. However, the most widely used and known for its quality is mulberry silk. Mulberry silk pillowcases guarantee luxurious softness, durability, and hypoallergenic properties.
5. High-quality Pillows
Aside from the pillowcases, the pillows themselves should be high-quality. Your pillows are essential for supporting your head and neck while maintaining the proper alignment of your spine. When choosing your pillows, you should consider your sleeping position:
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If you’re a side sleeper, you should choose a thicker pillow to fill the gap between your head and shoulder.
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If you’re a back sleeper, pick a medium-thick.
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If you’re a stomach sleeper, you might prefer a thin pillow or no pillow at all.
6. Essential Oils
Essential oils that have calming and relaxing properties can help you sleep throughout the night. There are various kinds of essential oils, but the most commonly used for sleep are sandalwood, bergamot, lavender, and chamomile. When using essential oils before going to bed, you can add a few drops to a warm bath, diffuse them, or apply diluted oils to pulse points. Just make sure that it is diluted or appropriate directly on the skin to avoid burns and irritations!
7. Scented Candles
Another tip to incorporate into your sleeping habits is to use scented candles. Just like essential oils, scented candles can promote a relaxing environment to help you sleep better. It is why you have to select a candle with natural scents like lavender or vanilla, known for their soothing properties. You should also choose natural waxes, like soy or beeswax, and lead-free wicks. However, remember to put out the fire before going to sleep to avoid any accidents!
8. Weighted Blanket
A weighted blanket can provide gentle pressure on your body. This gentle pressure can help relax your nervous system as it mimics the sensation of a reassuring hug or swaddling. Such pressure simulation can improve both your sleep and mood. That is why we recommend a blanket that weighs around 7 to 12 percent of your body weight. Just make sure that the weight is dispersed equally. When it comes to material, it varies depending on your needs, area climate, and preferences.
9. Right Lighting
Bright light exposure, particularly blue light from screens, can interfere with your body’s circadian rhythm. Because of how crucial sleep signals are in your sleep, you have to ensure that about an hour or two before going to bed, you turn down the lights in your bedroom. If you still want lights, you can use warm lamps and then use an eye mask.
10. White Noise Machine
A soothing background noise can stimulate a more relaxing sleep experience. It is why we recommend seeking out devices that produce a variety of calming sounds. If you want, you can choose a device that has a timed feature and a volume control.
FAQs
1. Does bedding improve sleep?
Yes! Bedding can significantly improve the quality of your sleep. Your bedding can affect your sleep through the following:
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Temperature regulation: Depending on the materials, especially cotton and bamboo, they can keep you cool and wick away moisture. These comfortable materials can avoid discomfort and overheating, leading to improved sleep.
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Comfort and support: Good bedding can relieve pressure points and support spine alignment, which can encourage sleep.
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Hypoallergenic properties: For people with allergies, bedding with hypoallergenic properties can improve sleep quality by lowering exposure to allergens like mildew and dust mites.
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Psychological comfort: A welcoming bedding can promote a calming environment and give a signal to your brain that you’re ready to sleep. Such psychological comfort can be influenced by the texture of your bedding.
2. What is the healthiest material to sleep in?
Materials that are comfortable, breathable, and hypoallergenic are some of the qualities of a healthy material. Cotton is a breathable material that is long-lasting. Linen, on the other hand, is quite breathable, wicks away moisture, and gets softer with every washing. If you want the same properties of linen but with added hypoallergenic, bamboo, and silk material, it is a good option.
3. Do particular colours or designs encourage better sleep in a bedroom?
While personal preferences matter, specific colours can make your room more relaxing. For instance, muted, cool tones like blues, greens, and soft grays tend to promote relaxation compared to saturated colours. That is why it is better to incorporate specific colours into part of your bedroom design, such as in your bedding, pillowcases, or blankets.
4. What helps you to sleep better at night?
Beyond all of these sleep essentials, it is also crucial that you maintain a consistent sleep schedule. You should establish a nighttime routine, such as taking a warm bath, reading, or gently stretching. You should also avoid alcohol and caffeine, particularly in the afternoon and evening. When you combine both sleeping essentials and your consistent routine, you can be guaranteed to sleep better throughout the night.