Can you remember that feeling you used to have as a kid when you woke up completely refreshed and ready to start the day? That may seem like a very long time ago! Sadly, as an adult, you may suffer from problems with sleeping. You may have trouble dropping off in the first place or you may wake up in the night and be unable to get back to sleep. Sleep problems can affect your ability to hold down a job and can damage your relationships with your friends and family. If you are not getting the sleep that you need, there are some changes to your home and routine that can help.
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There is plenty that you can do to help yourself get a good night’s sleep and a lot of them involve your bed and your bedroom!
Setting up a restful bedroom
Calm and neutral colors work best in a bedroom. Remove as much clutter as you can so that there is little to distract you. You can have relaxing music in the bedroom if you wish but it is best to keep the electronic equipment to a minimum. This is not the best place for a games console!
Check out Half Price Drapes for luxurious curtains that will keep the light out and the warmth in. Lined or blackout curtains curtains will prevent bright sunlight from entering the bedroom so that you can stay asleep for longer. They will also help to regulate the temperature of the room because it is hard to get to sleep when you are too cold.
Buy some lamps or light some candles so that the lighting is dim and soft. The harsh glare of an artificial ceiling light will not help you to feel sleepy. Finally, make sure that the heating is adjusted so that you do not feel too hot or too cold during the night. Wear unrestrictive and light clothing to bed. Some people prefer to have their arms covered whilst others prefer sleeveless nightwear.
Setting up a restful bed
The key to making your bed as restful as possible is choosing the right mattress and the right bed linen. How old is your mattress? Did you know that you should change it once every 10 years? Old mattresses to not provide the support that your body needs to get a good night’s sleep.
If you are going to invest in a new mattress you need to choose how firm you want your new mattress to be. A soft mattress would be best for you if you sleep on your side or if you change positions frequently during the night. A soft mattress will mold into your body’s natural position and protect the muscles around your spine from wear and tear. However, if you like to have a little more support, a medium mattress may be preferable. It will still mold to your basic body shape but you will be able to feel some resistance as you move around. This may make you feel more supported.
If you sleep on your back, a medium firm mattress would be better for you. This type of mattress will give you extra lower back support and you will feel resistance against your muscles. You may not be as comfortable when you are on your side. For your long term health, it’s important to research into which mattress is right for you. While the internet is flooded with mattresses and mattress buying guides, this is one that’s particularly handy. “
Finally, if the mattress is going to be used by anyone who is over 15 stone in weight or who suffers from a back condition, a firm mattress is recommended. This prevents you from sinking into the mattress and holds the spine in a stable position which reduces pain and supports the ligaments and joints.
Choosing a duvet is also very important. There is a wide range at Plumeria Bay where you can select one of the made to order duvets manufactured from the finest down proof fabrics. The duvets are made to a sealed baffled box construction design so there is no shifting or leaking. This keeps you comfortable throughout the night. The finest white goose down or pure eiderdown regulate your body temperature as you sleep. In the summer, you can use an ultra light duvet and then select a warmer and fluffier comforter for the winter months. You can finish the bed off with some crisp Egyptian cotton that is super comfortable to slide into and gives you a taste of luxury as you sleep.
Your pillow will also affect how comfortable you feel and everyone has a different preference for a pillow. Again, it is important to analyze your sleeping style. If you spend some time sleeping on your front, a soft down or synthetic pillow will suit you best. If you sleep on your back, choose a medium thickness pillow such as a high-fill down pillow or an orthopedic memory foam pillow. If you sleep on your side, choose a medium-high thickness pillow or a memory foam pillow. Many people sleep in a variety of positions! If this sounds like you, choose a medium thickness pillow that will suit you in all the positions!
You have to be careful in your choice of pillow if you suffer from allergies (such as asthma) as a synthetic pillow made from polyester will be most appropriate. There are even pillows that are specifically designed to stop you snoring if this is an issue for you! It is up to you to choose if you want to use one or two pillows but if your pillows are too high, it can put a strain on your neck and you could wake up with a headache.
Setting up a restful bedtime routine
You can help yourself to fall asleep by setting up a restful bedtime routine. Avoid exercise and caffeine-laden drinks for a few hours before you go to bed. Try to limit your screen time. Turn off your smartphone and read or listen to relaxing music instead.
Do not take your work to bed. Your brain will be super alert after dealing your emails and you will find it impossible to drop off. Leave the laptop downstairs.
Try some yoga or meditation to calm yourself ready for sleep. If you are feeling very anxious about worries at work or family problems it may help if you write them down on a piece of paper and fold it up by your bedside. You will feel as if you have put the worries to one side to be dealt with the next day.
Some people find that a warm milky drink helps. Have a light meal a couple of hours before bed but don’t eat too late. Keep your food bland and avoid anything too spicy. Try to stick to a regular bedtime routine. Go to bed and get up at the same time every day. Shift work can make this difficult but try to adopt a routine on your days off.
If you find that you are getting disturbed by your partner making a noise or putting the lights on because they have a different routine to you there is plenty that you can do. Ear plugs are a great way of blocking out all noise and make it much easier to drop off. You may also want to use an eye mask to block out the light. There are plenty of colorful ones to choose from and they can even help with headaches and eye strain.
With a little thought and some careful planning, you can get a full night’s sleep and awake feeling refreshed and ready to start the day.
