It is obvious to even good sleepers that the last year has put some pressure on us all, and many of us are suffering with your sleep patterns.
Some of the simplest things could be causing you to not sleep properly so this week I thought I would talk about the right bedding for a good nights sleep.
One of the most important things for a good night’s sleep is your mattress. How long have you had your mattress? Do you turn it over frequently? The Sleep Foundation says you should change your mattress every 6-8 years. Mattress Online says you should rotate your mattress at least once every three months.
A hard mattress will push your hip and shoulder out of alignment. Firmer mattresses provide better support, but they can also apply too much pressure to certain points of the body, leading to discomfort and pain. Soft plush mattresses, on the other hand, can cause your spine to sink into the mattress, which can lead to spine alignment issues down the road.
However, there are a number of companies that will let you try before you buy. Simba Sleep has a 200-night trial, the famous Emma Mattress also has a 200-night trial. Nectar Sleep has a 365 night home trial and there are lots more companies who offer similar deals so you really should be able to get the right mattress. With many sales on at the moment it could not be a better time to buy a new mattress.
But, what about your bed linen? When was the last time you’re bought some new bed linen? Do you have different types of linen for different times of the year? Simple things like the wrong sheets against your body could lead to a disturbed night’s sleep. Linen has now become a very popular choice of bedding as it is naturally moisture-repellent which will help regulate your body temperature. The only downside is the ironing to keep it looking pristine. Apparently, linen is also naturally massaging due to the microscopic breaks in the structure of the material, which doesn’t change with each wash, says Jo-James co-founder of Bedfolk. You could also use a fitted sheet as your bottom sheet so it will not come loose while you are sleeping.
And what about your pillows. When was the last tune you changed or washed your pillow? They say you should change your pillow every 1-2 years, and wash them at least a couple of times a year. You need the correct support for a pillow for a good nights sleep. Side-sleepers should look for a firm medium-to-high pillow, back sleepers should look for a fairly firm medium pillow to support your neck without it being pushed forward and finally stomach sleepers should look for a softer low pillow as if its too thick it will push the neck back straining the neck. There are lots of different types of fillings for pillow which makes it difficult to decide but many companies that sell mattresses on a trial basis do the same with their pillows.
Finally, your duvet. When did you last change it and do you have different ones for winter and summer. Well, they say you should wash it every two to three months but I tend to do mine seasonally. The Sleep Council also says you should replace your duvet every 5 years. The duvet has two things you need to know about and that is the filling and tog rating. All these factors can affect your sleep. A duvet’s tog rating is based on how it traps warm air so the higher the rating the warmer the duvet.
A 10.5 tog duvet is an all-rounder that could be used all year round or you can join a low to together with another low tog for the wintertime. Wool duvets are the most breathable but are chunkier but they also retain air better which keeps you warm when your cold or removes excess heat when your body temperature starts to warm up. I have a winter quilt and a summer quilt as I find two put together too heavy for me and my summer one goes into the washing machine whereas my winter one goes to the dry cleaners. It’s trial and error for us all but at least you can try before you buy for many of these important factors that contribute to either a good or a bad night’s sleep.