1. Start With a Supportive Mattress
Good sleep all starts with the foundation. A mattress lasts about 5 to 10 years, so if your mattress is older, it may be time to upgrade to something more supportive.
“Choose a mattress that provides proper support for your body. The ideal firmness depends on personal preference and any specific health considerations,” Dr. Giuseppe Aragona, General Practitioner and Medical Advisor at Prescription Doctor, told Dailybreak.
2. Add a Mattress Topper
If you don’t want to update your mattress or you just want to make your bed as plush and cozy as possible, a mattress topper could add that extra comfort you crave. Mattress toppers are usually a few inches thick and are made from a wide variety of materials like memory foam for body-contouring support, down for a plush feel, latex for added firmness or even wool for more breathability.
3. Consider Sheet Types
Once you have the right mattress in place, it’s time to start shopping for the best sheets. Of course, the best sheets should help keep your body at a comfortable temperature through the night and avoid holding onto any sweat. The material you prefer will vary, depending on how it feels to the touch and whether you run hot or cold in your sleep.
“Opt for breathable and comfortable bedding materials like cotton or linen,” Dr. Aragona advised. “These materials help regulate body temperature and wick away moisture. Invest in high-quality, comfortable sheets with a thread count that suits your preference.”
“Opt for breathable and comfortable bedding materials like cotton or linen,” Dr. Aragona advised. “These materials help regulate body temperature and wick away moisture. Invest in high-quality, comfortable sheets with a thread count that suits your preference.”
4. Choose the Right Pillow
You don’t want your sleep to be disrupted by constant fluffing and flipping of a lumpy pillow. Take note of how you prefer to sleep: on your back, on your side, on your stomach or a combination. Then, shop for pillows best suited to these preferences.
“Pillows should support the natural curvature of your neck and spine,” Dr. Aragona explained. “Consider your sleep position when choosing a pillow. Back sleepers may prefer thinner pillows, while side sleepers may benefit from thicker ones.”
“Pillows should support the natural curvature of your neck and spine,” Dr. Aragona explained. “Consider your sleep position when choosing a pillow. Back sleepers may prefer thinner pillows, while side sleepers may benefit from thicker ones.”
5. Layer Your Bedding
Layering your bed with soft blankets and a variety of pillows can offer you more warmth or support, depending on the types of blankets and pillows you add to your bed. For instance, a bolster pillow can give your back some extra support when you sit up to read in bed or a body pillow can be used for cuddling or supporting your legs or feet while sleeping. Throw blankets can help you stay warm if you tend to run cold through the night.
6. Try a Weighted Blanket
A weighted blanket is a type of blanket that comes weighted, usually between 5 and 30 pounds, with the goal to add more pressure for stress relief. According to Harvard Medical School, some participants in a study who slept with a weighted metal chain mail blanket reported a significant decline in insomnia symptoms as well as depression and anxiety symptoms. However, experts have noted more research is needed on the potential benefits of sleeping with a weighted blanket.
Still, the added pressure can be a comfort to some sleepers, so you may want to try out a weighted blanket for yourself to see if it makes your bed an even better place to rest. Make sure to choose a blanket weight that is still easy to lift off of yourself.
Still, the added pressure can be a comfort to some sleepers, so you may want to try out a weighted blanket for yourself to see if it makes your bed an even better place to rest. Make sure to choose a blanket weight that is still easy to lift off of yourself.
