Restless sleep is a lot more common than most people think it is. 70% of Americans report having restless sleep at least once a month, 11% every night. If you’re part of the 11% this blog might be for you then. We’ll go over different ways to help you have a restful night instead of a restless night of sleep. But keep in mind that these tips are not a ‘one size fits all’ type of situation and will sometimes be a trial-and-error type of deal.
Choosing the Right Bed and Mattress
Bed Frame
Picking the right bed frame can depend on a few things, integrated vs separate frames, height, materials, and so much more! You have to decide the type of design you want with your bed frame if you want to have an integrated design that has the headboard, footboard, and sideboard or do you want a good old-fashioned bedframe that is just the frame with legs? The height is also an important factor to consider, is having a higher bed frame going to be better for you or a lower one based on how easy (or difficult) it is to get out of your bed. And lastly, materials. If you like the wood finish look or metal. All of these factors are strictly up to you, there is no right or wrong answer.
Mattress Selection
Depending on the way you sleep depends on the type of mattress you should get. If you’re more of a side sleeper then a softer mattress would be best to help relieve pain in your hips and shoulders. Stomach and back sleepers should stick to firmer mattresses to keep the body aligned correctly.
Pillows
Choosing pillows might not seem like a big deal but it does depend on how you sleep. Same with picking the right mattress based on your sleep positions. You need to make sure you have the correct alignment for your body so you don’t wake up sore and in pain. Most pillows depend on the firmness or softness of the pillow and the loft, the height of the pillow. Side sleepers should get pillows that have enough height and firmness for the pillow to fit comfortably between your head and shoulder and keep your spine aligned. Stomach sleepers need a soft and thinner pillow so your neck doesn’t arch backward. Back sleepers should choose a pillow that when you lay down your head and spine are aligned, typically a medium-loft.
Bedding and Linens
Sheets and Covers
For people who get too hot in their sleep picking breathable sheets is the way to go. The most popular choices for you would be percale cotton sheets or bamboo sheets. Now my sleepers get too cold while sleeping, flannel and microfiber sheets will help keep you warm. If you don’t have any issues with temperature while you sleep regular cotton sheets or linen sheets made with flax fibers are a good starting point.
Blankets and Throws
Same with sheets as it is with blankets, temperature control is a big factor. Having two or more types of blankets to switch out throughout the seasons can help you. A thicker blanket in the winter but with cooling sheets like bamboo would be a great match or if you don’t like a heavier feeling while you’re sleeping do the opposite. Having a lighter material but thicker sheets like fleece can keep you warm without feeling like you’re suffocating.
Lighting for Ambiance
Natural Light
It may not seem like it but natural light is very good to help you regulate your sleep schedule. Studies have said that if you spend more time outside during the day you are less likely to have trouble sleeping.
Avoiding Blue Light
Blue light has been said to disrupt your circadian rhythms by suppressing your melatonin production. Blue light comes from smartphones, laptops, and TVs. Messing up your sleep-wake cycle can lead to some serious health concerns like your pancreas. Your pancreas needs to secrete insulin, which controls blood sugar and increases the risk of chronic diseases.
Temperature Control
Thermostat Settings
The best bedroom temperature is said to be between 65–68°F. It’s said that if the temperature is below 65 and higher than 75 can cause a lot of disrupted sleep.
Fans and Heaters
If you don’t have central air, fans and heaters will be your best friend. But you have to position the fans and heaters in the right spot to not overwhelm you and to make sure you have proper airflow in the room. A good place to try is facing the fan on the opposite wall from where the most activity is so it can bounce off the wall and then mingle with the rest of the air and cool the space.
Sound and Silence
Soundproofing
There are more ways to soundproof your room than putting up acoustic foam, you can use heavy curtains to help block out sounds from outside or have muffing wall decorations like pictures and paintings. They also make decorative soundproofing panels, so now it won’t be an eyesore on your walls. Rugs also help muffle sounds when you have hardwood floors.
White Noise Machines
If soundproofing your room doesn’t seem like your thing, you can always try noise machines. They’re proven to help promote relaxation and reduce stress. There are different types of sounds the machines can make, so you can find the right one for you. You can also use a fan to help with having white noise in your room.
Creating a Relaxing Scent
Essential Oils
There are many scents that help promote relaxation to help you sleep better. The most popular one is of course lavender but peppermint oil is also one to help with sleep. It does help with nausea as well as relaxation, this is why pregnant mothers love to use it while sleeping. Chamomile and bergamot oil are so great options. You can add a few drops into a diffuser close to your bed or you can add a drop or two on a hand towel and place that under your pillow or even in the pillowcase itself.
Scented Linens
If you don’t want a strong scent that diffusers can cause you can also try washing your sheets and blankets in scented cleaners. Most brands have a couple of different scent options to choose from.
Air Quality and Freshness
Ventilation
Most people don’t think much about the quality of their air when they sleep but it plays an important role. Having scented air is different from having good breathing air and it’s more important in your overall health. Checking your vents and your HVAC systems if you have more restless nights than restful nights, you might find that you need a new air filter or need to have your vents cleaned.
Air Purifiers
Purifying the air also helps a lot. There are air purifiers that are made specifically for your bedroom to make sure you get a good night’s sleep while cleaning the air you’re breathing in. Some are great for white noise as well.
Houseplants
Houseplants can do the same thing as air purifiers but on a slower level. They can purify the air as much or as quickly, but they are nicer to look at. Here are some plants you can get that are nice to look at and also make your air cleaner:
- Peace Lily
- Areca Palm
- Spider Plant
- Aglaonema
Conclusion
Getting a good night’s rest is important to your overall health and should be taken seriously. Trying all of these methods could help you, could be one or could be all. Everyone sleeps differently so everyone has different ways to help them sleep, if one works for your friend but not for you that’s okay. All anyone wants is a good night’s sleep. Hopefully, if you’re part of the 11% that has trouble sleeping most nights this blog post helps you find new ways to sleep through the whole night.
