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We already know how impor­tant it is to get a good night’s sleep. But there are many rea­sons that can inter­fere with sleep. Most experts say that you need to go to bed on time, do not stay too long with gad­gets, and it would be nice to take a walk in the evening. How­ev­er, as far as bed­ding is con­cerned, lit­tle infor­ma­tion is avail­able. We usu­al­ly fol­low our habits and choose the same pil­lows, sheets and blan­kets. And they, too, can have a huge impact on the qual­i­ty of sleep! Med­AboutMe tells you what prob­lems ordi­nary bed­ding and acces­sories can cause and how to solve them.

Sleep problem: night sweats

Sleep problem: night sweats

Night sweats are not uncom­mon dur­ing evening sports. It is also often observed in women, and not only dur­ing the menopausal tran­si­tion (the so-called “night sweats”), but also against the back­ground of pre­men­stru­al syn­drome (PMS).

You can deal with this not only by throw­ing off the cov­ers and sleep­ing with the win­dow open. Choose sheets and duvet cov­ers that effec­tive­ly trans­fer heat and keep your body cool.

Why it works: for exam­ple, 100% bam­boo fab­ric is breath­able, mois­ture-wick­ing and extreme­ly light­weight. As a result, bam­boo sheets reduce humid­i­ty and keep body tem­per­a­ture under con­trol.

Light­weight “breath­able” blan­kets have the same effect. Fibers derived from all-nat­ur­al sources (such as euca­lyp­tus wood) are not only more envi­ron­men­tal­ly friend­ly, but also wick away mois­ture bet­ter.

Fact!

Sci­en­tists dis­tin­guish sev­er­al types of PMS. Every­one knows dys­phor­ic — with mood swings and irri­tabil­i­ty. How­ev­er, there are also atyp­i­cal, cri­sis, cephal­gic forms. And the most com­mon is ede­ma­tous. If it pre­vails, in the peri­od before men­stru­a­tion, night sweat­ing increas­es sharply (“Jour­nal of Obstet­rics and Wom­en’s Dis­eases”).

Sleep problem: Sheets cause itching or discomfort

Itch­ing, dis­com­fort, dis­com­fort can be annoy­ing and inter­fere with sleep. Sen­si­tive skin may even react to reg­u­lar cot­ton if the weav­ing of the threads con­tains small knots. The solu­tion is soft hypoal­ler­genic sheets that do not irri­tate the skin.

Why it works: if your skin is more del­i­cate, then bed­ding should be the same too! Non-syn­thet­ic sheets made with advanced fibers such as bam­boo lyocell are antimi­cro­bial and hypoal­ler­genic. This means that they can cause few­er aller­gic reac­tions and get rid of harm­ful sub­stances, such as bac­te­ria.

On the oth­er hand, these sheets stay cool by stim­u­lat­ing the pro­duc­tion of mela­tonin, which leads to qual­i­ty sleep through­out the night — this is the expert’s state­ment. US Nation­al Sleep Foun­da­tion.

Did you know?

Mela­tonin is a hor­mone that does more than reg­u­late our sleep-wake cycles. It also low­ers body tem­per­a­ture dur­ing “sleepy” peri­ods: clos­er to the night, as well as dur­ing the day at 13–15 hours. And it also has an antiox­i­dant func­tion, so mela­tonin is not in vain called the hor­mone of youth!

Sleep problem: insufficient neck support

Sleep problem: insufficient neck support

When it comes to sleep, don’t com­pro­mise on com­fort. It is bet­ter to choose a good and high-qual­i­ty pil­low than to save mon­ey and suf­fer every day in the morn­ing.

Why it works: neck pain is so com­mon that there are even lists of life hacks to help you fall asleep with this symp­tom. And, of course, it is bet­ter not to bring to chron­ic mus­cle spasms! So make sure you sleep com­fort­ably and give your head, neck and shoul­ders the sup­port they need.

There are many pil­lows on the mar­ket today, it is impor­tant to choose them not accord­ing to the pic­ture. We strong­ly advise you to check it “in action” before buy­ing: in many stores there is an oppor­tu­ni­ty to lie down and arrange your head on the cho­sen option in order to feel every­thing in detail.

New items rec­om­mend­ed by ortho­pe­dists are three-lay­er (cot­ton, latex, cot­ton) or dou­ble-sided pil­lows: one side with cool­ing foam and mem­o­ry effect, and the oth­er with soft poly­ester fill­ing.

Fact!

Pil­lows with nat­ur­al fill­ing should be washed reg­u­lar­ly. Sci­en­tists have proven that with­out wash­ing, in just two years, the pil­low will be 30% filled with skin flakes, dust mites and their waste prod­ucts.

Sleep problems: the bed has become boring

And it’s not about what you can do in it. If the thought of sleep only inspires you when you’re tired, con­sid­er mak­ing your bed cozi­er and more invit­ing. That is, add design ele­ments.

Why it works: because it cre­ates an oasis of com­fort and peace, makes it pos­si­ble to feel on vaca­tion or in roy­al apart­ments. It all depends on what kind of bed­ding, pil­lows and blan­kets you pick up (and some­one will like a canopy!). With a lit­tle print sup­port, you can imag­ine your­self on the beach by the sea before going to bed or evoke the feel­ing of falling asleep on vaca­tion after a pleas­ant day.

Fact!

A weight­ed blan­ket can give a feel­ing of spe­cial com­fort and peace. If you slept espe­cial­ly well under your grand­moth­er’s heavy quilt as a child, this option is prob­a­bly for you! Even pres­sure on the body changes the activ­i­ty of the sym­pa­thet­ic ner­vous sys­tem and helps to fall asleep faster and deep­er.

The pillowcase is important!

The pillowcase is important!

Sleep­ing on a pil­low with the wrong pil­low­case is on the list of the main habits that spoil the skin of the face. How­ev­er, pil­low­cas­es can also dam­age your hair by caus­ing split ends. Final­ly, the skin on the face is espe­cial­ly sen­si­tive, which means that any wrin­kles in the fab­ric will inter­fere with sleep. So it’s worth con­sid­er­ing replac­ing your pil­low­case!

Why it works: although cot­ton fab­rics are nat­ur­al, even satin may not be good enough. Silk pil­low­cas­es, which Japan­ese women love to sleep on, seem slip­pery to many. So look in the direc­tion of satin: this fab­ric reduces fric­tion and helps to relax.

It is inter­est­ing!

Kourt­ney Kar­dashi­an she swears that she owes the bril­liant con­di­tion of her hair to the satin pil­low­case on her pil­low!

Features of choosing a mattress

When choos­ing a mat­tress, we hear or read many dif­fer­ent char­ac­ter­is­tics — hard­ness, soft­ness, elas­tic­i­ty, fill­ing. How­ev­er, two more impor­tant aspects often escape atten­tion — and they can inter­fere with sleep. What’s impor­tant?

  • Noise con­trol

Box springs and even foam mat­tress­es can be quite noisy — even if you’re just toss­ing and turn­ing in bed. This makes it dif­fi­cult for your part­ner or even your­self to sleep. So before buy­ing, press the mat­tress sev­er­al times in dif­fer­ent direc­tions.

  • Easy clean­ing

Dur­ing sleep and oth­er options for spend­ing time in bed (includ­ing love joys, food, and chil­dren com­ing in the morn­ing), var­i­ous liq­uids can get on the mat­tress. Using a mat­tress pad can make it eas­i­er to keep clean. But the option is even bet­ter — if, in addi­tion to the mat­tress cov­er, the mat­tress itself has a remov­able cov­er that can be washed.

Impor­tant!

In the con­di­tions of the coro­n­avirus infec­tion, we began to sleep worse on aver­age. Accord­ing to a sur­vey of res­i­dents of six Amer­i­can met­ro­pol­i­tan areas, the peak of insom­nia occurred in April-May last year, in the sum­mer every­thing changed: peo­ple began to sleep patho­log­i­cal­ly a lot due to pro­longed stress. And with the advent of autumn, the lev­el of lack of sleep again increased (sleep Health).

By the way, sci­en­tists have proven that tum­ble dry­ing sig­nif­i­cant­ly reduces the amount of bac­te­ria on bed­ding com­pared to just wash­ing at 60–70 ° C (infec­tion Ecol­o­gy & Epi­demi­ol­o­gy).

Expert com­ment

Stephanie Cor­kett, expert at the Nation­al Sleep Foun­da­tion, USA

Sleep qual­i­ty is a mea­sure of how well you sleep, in oth­er words, whether your sleep is rest­ful and restora­tive. Qual­i­ty is dif­fer­ent from sat­is­fac­tion from sleep, and is more dif­fi­cult to mea­sure. How do you know if your sleep is real­ly good? Use these four points to eval­u­ate.

  • Sleep Delay: This is a mea­sure of how long it takes you to fall asleep. If you fall asleep with­in 30 min­utes or less after you go to bed, this indi­cates a good qual­i­ty of your sleep.
  • Sleep Wake: Mea­sures how often you wake up dur­ing the night. Fre­quent wak­ing at night can dis­rupt your sleep cycle and wors­en the qual­i­ty of your sleep. A sin­gle awak­en­ing or sleep with­out awak­en­ings indi­cates good qual­i­ty sleep.
  • Wake­ful­ness: This mea­sure­ment mea­sures how many min­utes you go with­out sleep dur­ing the night after you first wake up and try to go back to sleep. For peo­ple with good qual­i­ty sleep, it takes 20 min­utes or less to fall asleep again.
  • Sleep Effi­cien­cy: The amount of time you actu­al­ly sleep in bed is called sleep effi­cien­cy. Ide­al­ly, this should be 85 per­cent or more for opti­mal health ben­e­fits (time spent read­ing or surf­ing the web while lying in bed does not count).

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