What kind of bed to sleep on: how to choose bedding to get enough sleep

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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! Healthy­in­fo 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.

ai generated, child, moon
boy, night sky, dream
snowman, cartoon, cute
clouds, background, night sky
ai generated, woman, flowers

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).

By Yraa

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