According to the Center for Disease Control (CDC) 50-70 million adults in the United States suffer from sleep or wakefulness disorder and recent data from a 2009 study provides additional evidence that insufficient sleep is rapidly becoming a public health epidemic. With many adults admitting that they snore or unintentionally fall asleep during the day, sleep deprived Americans would do just about anything for a good night’s sleep. Making your bed more comfortable is essential to getting quality, restful sleep because you’re much less likely to toss and turn when your sleep surface accommodates your needs. Here are some tips to help you sleep more comfortably.
Turn Down Your Thermostat
Board certified sleep medicine practitioners advise their patients to adjust their thermostats to 65 degrees F, the optimal temperature for sleeping.
Choose Fluffy, Natural Fiber Bedding
If you prefer a cozy, embraced feeling, adding a feather and down mattress topper and 100% down comforter will keep you warm, especially if you’ve turned down your thermostat. You should choose pillows based on how you sleep. If you sleep on your stomach, you’ll sleep better using soft support pillows. If you sleep on your back or your side, look for down pillows with a feather core. However, if you suffer from allergies, synthetic materials work best and come in a variety of soft or firm support mattress toppers, pillows and comforters.
Dress Your Bed Lightly
Many women who suffer from night sweats benefit from using simple, crisp cotton sheets or sheets made from Coolmax material. Layering also works well. Light layers of wool, cotton or down can be removed or added as needed. Also, a dual heat electric blanket is ideal for sleeping partners whose temperature needs don’t match.
Use Mattress Pads and Pillows for More Support
Foam or latex mattress pads and pillows provide more support for people who have sore muscles or stiffness. Latex provides firmer support, while memory foam has more “give.” Sleeping on your side will alleviate pressure on your spine and joints, especially with a pillow between your knees. Full body pillows provide great support for people who suffer from back pain and for women who are pregnant. Rolling a small towel and placing it under your hips provides additional support.
Invest in a Quality Mattress
Shopping for a mattress can be intimidating, especially when most mattresses offer only one a small handful of choices. Manufacturers make it even harder by using different names on nearly identical beds that include building components that make each one “unique” and impossible to comparison shop. But thanks to modular mattresses, this is quickly becoming a thing of the past. Zip on and zip off tops make changing the top mattress cover or foam cushioning layer easy. Rather than buying a new mattress every 5-8 years, you can upgrade your modular bed with new modules and pieces. This not only lowers the cost for manufacturers and consumers, it also means you can customize your bed’s firmness level to suit your needs. Body impressions, sagging coils, worn side rails and soiled mattress covers can all be replaced as needed.
Making your bed more comfortable can make all the difference between tossing and turning and restful sleep. By following these tips you’ll avoid becoming a sleep deprived statistic.