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! Healthyinfo tells you what problems ordinary bedding and accessories can cause and how to solve them.
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.
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
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.
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.
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!
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?
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.
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.
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).
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.