“Sweet Dreams!” we wish home and go to a sleepy corner of our apartment. We sit comfortably on the bed and begin to count sheep, lambs, the number of banknotes in the wallet and the days until payday. And here the fun begins! The body is in no hurry to relax and fall into the arms of Morpheus with a sense of accomplishment. Who is to blame and what to do if you can’t sleep?
What will the thermometer tell
The main condition for sound sleep is the ambient temperature. Remember how hard it is to fall asleep on a hot summer night? “Not too cold and not too hot!” – this is the principle advised by experts when choosing bedding and planning a night’s rest..
“People sleep best between 62 and 70 degrees Fahrenheit (equivalent to 16–21°C),” He speaks PhD, Dr. Alice Hoaglanddirector Unity Sleep Disorders Center in Rochester, New York. — When the ambient temperature drops too low, you may wake up. A good blanket helps keep the cold out. On the other hand, overheating also disrupts your sleep. Body temperature usually drops during the first four hours of sleep. This physiological feature helps you fall asleep and consistently go through all four stages of dreams. Anything that interferes with lowering body temperature can provoke insomnia.”
How to choose a cozy blanket
According to seasonality, blankets are conditionally divided into four groups: winter, summer, demi-season and “4 seasons”. Warm winter blankets are an ideal choice for people living in the north of our country, they do not leave the slightest chance for severe frosts to ruin a night’s rest. But if the room is well heated, there is no reason to buy such a blanket, it will be too hot under it. But it is perfect for those households who sleep with an open window in both winter and summer.
Demi-season blankets are designed for people with moderate needs for warmth, they are considered an excellent choice for winter if the house or apartment is moderately heated.
Light, airy and literally weightless, summer blankets are made from materials that provide maximum air circulation. Thus, they allow you to sleep in the heat, even if the old thermometer is shocked by the temperature outside the window.
Blankets “4 seasons” are the manufacturers’ answer to the natural desire of a Russian person to live well and save a little more. Usually they consist of two parts, which are interconnected by buttons. If it is cold outside and indoors — both parts of the bed linen are used, summer has come — the warm part of the product can be put on the shelf.
Natural VS synthetic: which is better
Today it is generally accepted that everything that is natural is good, and synthetic is bad. But when the topic of conversation is the choice of a blanket, not everything is so simple! Natural air circulation and high thermal conductivity are two criteria that you should pay attention to when choosing the texture of linen.
Vata as it is
A classic of Soviet comfort is a heavy wadded blanket. Made from environmentally friendly filler, it does not cause allergies and is suitable for heating on a cold night. But he also has an unpleasant property — it absorbs moisture and a variety of odors, so it will not last long. Due to the fact that cotton wool is saturated with moisture, it becomes a breeding ground for harmful microflora — bacteria and fungi.
Soft duvets are another reminder from childhood. These were our mothers and grandmothers. Down duvets perfectly retain heat, it is not hot under them in winter and autumn, as well as in the off-season. Thanks to good air circulation, the body breathes under the duvet, and this is an important condition for sound sleep. But, as in the case of cotton wool, the fluff quickly absorbs moisture, so it becomes damp. If the blanket has become unusually heavy, it’s time to part with it. It should also be borne in mind that sometimes dust mites start up in downy products, so linen requires careful care in dry cleaning.
There are not only silk bedding, but also blankets. Silk filling is lightweight, hypoallergenic, practical and durable. Under such a blanket is always comfortable, but there is a minus. Silk is one of the most expensive textures, so you have to fork out.
In the store you can find a blanket made of wool for any season. For example, thick quilts are suitable for winter, while lightweight lambswool options are suitable for summer. There are also products made of camel and goat hair.
Woolen blankets perfectly retain body temperature, can serve for a long time. But you need to take care of them carefully — wool is a favorite “delicacy” of moths, so you need to store linen with special means that drive away insects.
Bamboo blankets are incredibly popular today. Green exotic attracts attention, first of all, with its accessibility and practicality of use. Bamboo is hypoallergenic and has antibacterial properties. Dust mites simply do not have a chance to survive in such an environment.
Another plus of bamboo fabric is that the blanket can be washed in an automatic machine. If you want it to last longer, go for the quilted version because bamboo tends to shrink over time.
Lyocell filler, or in other words, eucalyptus, is another great option for natural plant linen. An interesting fact: due to good air exchange and hygroscopicity, it is almost impossible to sweat under such a blanket. Which, of course, is a plus in the off-season, when one night is warm, and the next can be pretty cold.
Sintepon and holofiber
Such blankets are the most common and, due to their low cost, one of the most sought after. They have enough pluses — they are not allergenic, they do not gather into lumps and do not fall off. Although there are disadvantages — they do not store heat for long and do not absorb moisture well. However, they can be washed in a machine.
“Weighted blankets are one of the most powerful tools for helping people who are upset, anxious, on the verge of losing control of themselves. They are used in psychiatric care, — He speaks Karen Moore occupational therapist. “These blankets are also sold for general use as an aid to falling asleep faster and having a comfortable rest. Their effectiveness is due to an increase in pressure on receptors located throughout the body. Sensory pressure helps to relax the body, making the person feel safe. By the way, this is the main reason why many people sleep under a blanket even in the heat of summer.
Looking for a pillow for sweet dreams
When choosing a pillow in addition to a blanket, in addition to stiffness, the type of filler and the height of the product, you need to focus on your favorite position during sleep.
If you like to sleep on your back, the height of the product should be approximately the width of your shoulder. The ideal shape is anatomical, when the head lies in a special recess, and the neck is supported by a roller.
Are you used to sleeping on your stomach? It is better to choose the smallest pillow, the height of which does not exceed 6–7 centimeters. Some experts even advise sleeping without it at all, or putting a pillow under your lower back to relax your back muscles.
If you sleep on your back, congratulations! This is the best position for viewing colorful dreams. In this position, the body is comfortable, the person gets enough sleep and wakes up active. In order not to overload the neck once again, choose a pillow within 8–10 centimeters. The shape of the product can be any, and the rigidity is ideally medium.
Rigid orthopedic pillows, in contrast to popular belief, are intended exclusively for people with diseases of the musculoskeletal system. Doctors can also recommend them to people over 40–45 years old. It is not worth experimenting with them on your own!
What are the fillers
In addition to the 8 main types of fillers, which we talked about earlier, in the context of the topic of blankets, pillows are filled with other cozy textures. What are their advantages?
The hardest and densest among fillers. Mites cannot live on latex, and mold does not form. Among other advantages is good air circulation: it is not hot to sleep on such a pillow. Of the minuses of the product — not suitable for people with allergies to latex. And during the first few nights, the product may smell like rubber, which not everyone will like.
Products made of polyurethane foam with “memory effect” provide the best support for the head, as they adapt to the contours of the human body. If you raise your head, the pillow quickly returns to its original shape, which is very convenient. But there are also disadvantages. Sleeping on such a pillow in the heat can be uncomfortable. Air circulation in the product is poor, which prevents moisture from evaporating.
Buckwheat husk, like other types of natural filler, is characterized by good hygroscopicity, ideally adapting to the curves of the body. There is only one minus for such a product — the rustle of the filler during the slightest movement of the head can interfere with sleep.
Masters of unique hand-made products can offer pillows filled with medicinal herbs, cedar shavings, walnut shells and pine cone husks. It is believed that they have medicinal properties.
So, people with cardiovascular diseases are recommended pillows with walnut chips, because they contain phytoncides. If you suffer from fluctuating blood pressure, you may find relief by falling asleep on a pillow made from cedar cones. And for people prone to depression, pillows based on “sleepy” herbs can help.