Everyone wants to enjoy good sleep continuously. For this to happen, you need to ensure that you have all the basics. Some of the things that can boost the type of sleep you get are having an exercise routine and a consistent bedtime routine. Also, cutting down on caffeine and alcohol use and eating foods that promote sleep instead. But, what happens when you get to bed and you are ready to sleep. What are some of the things that will help you sleep better? In this article are bed basics on how to get better sleep.
Get the right mattress
Mattresses are of various types. Therefore, as you buy, choose a dreamcloud mattress that is right for you. You can enquire about the best mattress for back pain, sleep apnea, night sweats, or if you just need one to improve the quality of sleep you get. Thus, ensure it is firm enough to support your sleep position, your back and it should be soft enough to accommodate your body shape. As these are some of the challenges people cannot figure out. Also, shop in stores that allow you to test a mattress for some weeks and change it if it does not feel right for you.
Pick the right sheets
This is an important basic to consider. The best sheet fabrics are linen or cotton that have a thread count of 200 to 400. That makes them soft and breathable. When you opt for a higher thread count, it will trap heat and moisture. Also, the option for polyester and cotton blends will not keep you as dry and cool. Choose cotton with longer fibers as they wear best. Plus, ensure your pick is the right size for your bed and you buy enough to change as you clean them.
Choose the right pillow
The type of pillow that you choose is vital for good sleep. A pillow that is not right for you will cause numbness, neck pain, and headaches. A good pillow will ensure it maintains its shape and supports your sleep position so as your head is not too far back or forward. If your current pillow does not spring back to shape after folding it, it is time to get a new one. Replace your pillows after every one and a half years. As it can trap pollen, mold, and dust mites that cause allergies or can make you sick.
Type of nightwear
What do you wear to bed? What you wear affects how best and comfortable you sleep. Always consider the fabric. Cotton is soft and breathable, but it will not keep you as warm. Flannel is warmer, but during summer it will make you too hot. While silk is expensive and a challenge to clean. Choose a fabric that works for you and is a looser fit. Wear socks if your feet get cold to sleep better. But avoid thick socks as they will make you too hot making you uncomfortable. Alternatively, you can sleep naked, if you do get too hot. This way you stay cool and you get longer deep sleep.
Wash sheets often
Did you know the smell of fresh and clean sheets helps you sleep better? Wash your sheets at least once a week. Use low or medium heat to dry them. To make them last longer, skip using a fabric softener and wash the pillowcases as well. Since they take lots of sweat and oils from your face. If you have a mattress cover, consider washing it too as dirt penetrates and ensure all your beddings are always clean.
Try white noise
Using a white noise machine comes in handy for better sleep, especially if you live in a noisy area. Some things like slamming doors, noisy neighbor, barking dogs, or conversations can disrupt sleep. Using a fan or air conditioner still works as they produce a consistent hum. Long rain too is known to mask sounds that can wake you up. Also, you can download apps and choose a white noise that is soothing to you. Others prefer pink noise especially if they want to experience more deep sleep.