Even if you do everything else right – you stay away from caffeine after lunch, you don’t let Fido share your bed, you give yourself some time to unwind before expecting to fall straight asleep – the very thing you rely on most to get your rest might be sabotaging your sleep.
It goes without saying that a comfortable and supportive mattress can drastically improve your odds of getting a good night’s rest, but it’s not always a matter of mattress firmness, material or size keeping you up. In fact, everything from the color of your walls to whether or not there’s a lock on your bedroom door can play a role in sleep. But since most of us can’t head home and repaint the walls tonight, here are some ways to guarantee your bed – from the pajamas you wear in it to the pillows you toss on top – is the sleep haven you deserve.
Pets & Cell Phones
- Don’t belong in your bed.
Mattress
- Soft or firm is up to your personal preference.
- Should be big enough so that you can lie in the middle and roll over in both directions (or you and your bed partner can each roll to one side).
- Replace every 5-10 years.
Pillows
- Should keep the spine in a neutral position whether you sleep on your back, side or stomach.
- Replace every 12 to 18 months.
Paper & Pen
- Writing down middle-of-the-night thoughts may help you fall back to sleep rather than stress about them.
Noise Machine
- White noise provides consistency that can help mask disruptive noises during the night, like a car honking or a door slamming.
Blackout Shades & Eye Mask
- The more light you keep out of your bedroom the better.
Sheets & Blankets
- A material you personally find comfy.
- Shouldn’t make you too hot or too cool.
PJs
- Something comfy that makes you feel relaxed- not like you’re headed to the gym.
- Shouldn’t make you too hot or too cool.
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