Have a hard time falling asleep? Do you wake up feeling tired and moody? Then it might be time to tweak your bedtime habits and take some extra steps to ward off stress.
More than one-third of American adults don't get enough sleep. Daily stress, heavy workloads, and light-induced insomnia all contribute to sleep deprivation. Certain medications, such as corticosteroids, beta-blockers, and nasal decongestants, only make things worse.
Luckily, it's never too late to change your sleep habits and get the rest you need to function optimally. For starters, take these steps to create a cozy bed that makes it easier to escape from the grind of everyday life.
1. Switch to a New Mattress
Resting on an old mattress can affect your sleep and overall health. In the long run, it may lead to neck or back pain, muscle aches, and fatigue.
Clinical evidence suggests that medium-firm mattresses can improve sleep quality and comfort. This type of mattress also keeps your spine in proper alignment, which in turn may help relieve pain and aches.
As a general rule, it's best to replace your mattress every six to 10 years. Some mattresses can last up to 20 years, but they won't provide the same level of comfort as a new one.
Health experts recommend getting rid of your old mattress if you wake up in pain or feeling sore. Also, look for any signs of damage, such as sagging, holes, deep indentations, or stubborn stains.
Watch out for allergic reactions, too. If you're coughing or sneezing for no obvious reason, your mattress might be the culprit. Older mattresses may harbor bacteria, mold, dust mites, and other pathogens that can trigger allergies or asthma.
2. Get a Mattress Topper
If you want a comfortable bed, look for high-quality mattress toppers and other bedding accessories.
Mattress toppers not only protect your bed but also add an extra layer of comfort. They are thicker than mattress pads and can mold to your body shape. On top of that, they'll make a firm mattress softer and take some of the pressure off your spine.
Depending on your budget, you can opt for memory foam, microfiber, or latex mattress toppers. Gel memory foam is a good choice, too—especially for hot sleepers. Ideally, choose a model made from hypoallergenic materials.
A quality topper can also prolong the lifespan of your mattress and compensate for minor indentations. Plus, it regulates your body temperature during sleep by preventing heat buildup.
3. Invest in High-Quality Sheets
The sheets you sleep on have a direct impact on your ability to stay comfortable during the night. Ideally, opt for a set of sheets made from natural materials like sateen or cotton, with a thread count of 400 to 500.
Sleep expert Michael J. Breus explains that thread counts over 500 are not necessarily better. Most of the time, it's just marketing hype. He also recommends washing your new sheets at least twice before using them to get rid of chemicals and irritants.
Quality sheets can help you create the coziest bed without breaking your wallet. But you'll still need to replace them every 18 to 24 months, says Breus. Newer bedding ensures optimum comfort and feels good against your skin (especially if you sleep naked, the way we recommend).
4. Use Multiple Layers
Next, add multiple layers to your bed to make it cozier - like a true den of hibernation.
For example, you can put a lightweight quilted blanket over your duvet to create pockets of warm air. A thin blanket has an oddly powerful effect, and this trick can be a lifesaver during the cold winter months!
Using multiple layers allows for a more personalized sleep experience. Depending on the room temperature, you can add or remove your blanket, comforter duvet, and so on. Plus, you can mix and match different colors to turn your bed into a cozy retreat that looks just as good as it feels.
Perhaps best of all? Using multiple layers allows you and your bedmate to split up the blankets whenever you like. No blanket stealing means no waking up in the middle of the night. It's a win win!
5. Choose an Appropriate Pillow
Nowadays, pillows come in all shapes and sizes. Choosing one depends on your sleeping position, body size, bedtime routine, and personal preferences. A big, fluffy pillow, for instance, can be ideal for those who take our advice and read fiction at bedtime (hopefully on a Kindle Paperwhite).
Spine Health suggests using a thin pillow if you sleep on your back. Another option is to opt for a cervical pillow or neck roll so your spine stays in proper alignment. Alternatively, they say you can place a rolled towel under your neck, though we think that's a little weird.
If you're a side sleeper, choose a higher pillow and use it along with a neck roll. You can also place another pillow between your knees to keep your spine aligned and prevent back pain, but we argue that this makes you a ninny who needs to get in the gym and make his back stronger.
Flat pillows work best for stomach sleepers. If you fall into this category, place a second pillow under your belly to keep your spine from arching during sleep.
As far as materials go, feather pillows can be a good option for those who change sleep positions at night. The downside is that they're difficult to clean and may retain body heat.
Memory foam pillows mold to the contours of your head and neck, but they're not the best choice for hot sleepers. Latex is more breathable than other materials, but it also comes with a higher price tag.
6. Try a Weighted Blanket
Last but not least, consider switching to a weighted blanket for stress relief and better sleep.
Weighted blankets use deep pressure stimulation to calm your mind and reduce anxiety. In clinical trials, adult men and women who used these products reported sleeping more comfortably. Some also experienced lower stress levels and increased feelings of calmness.
Sleeping under a weighted blanket feels like being hugged. As a result, you may find it easier to relax and slow down your thoughts. While further research is needed to confirm these benefits, most studies have promising results.
Create the Ultimate Cozy Bed for a Restful Sleep
Now that you know how to create a cozy bed, go ahead and take these steps to better sleep.
Invest in a quality mattress, use multiple layers, and switch to a weighted blanket for optimum comfort. Then, if you really want to step up your sleep game, try Hibernate, our flagship formula, to get more shuteye and wake up feeling like a champion.
Hibernate Sleep Formula contains just the right amount of zinc, magnesium, melatonin, and vitamin D3. These nutrients support immune function and muscle repair while calming your mind and body.
Place your order today, and those sleepless nights will be just a bad memory!