Simple Adjustments for Sound Sleep: From Bedding to Bedtime Habits

"Goodnight, my dear." This phrase is often said before going to sleep, but it's just a wish and can't guarantee a good night's sleep. Want to improve your sleep? Just make a few simple adjustments and you'll sleep soundly through the night.

Change your bedding regularly

Whether you prefer floral patterned sheets or a calming blue bedspread, make sure to change them regularly for a better sleep. According to a survey conducted by the National Sleep Foundation, changing your bedding frequently can improve the quality of your sleep. Clean and soft sheets provide a comfortable feeling on your skin, and the scent of freshly washed sheets can enhance your mood, helping your body relax and fall asleep easily.

A good pillow is more important than a designer bag

Neck pain and nightmares are not your sleep buddies. They can disrupt your sleep and even leave you with neck pain for days. "A good pillow, especially a memory foam pillow, can help maintain a good sleeping posture," says sleep expert Dr. Michael Braun. Memory foam pillows were initially designed to protect astronauts' neck and spine during takeoff and landing. These pillows provide zero pressure, memory deformation, breathability, moisture absorption, and are also antimicrobial, all of which contribute to improving the quality of your sleep.

Slip into some warm slippers

In summer, you may sleep with the air conditioning on, but your feet don't appreciate the cold. When your body prepares for rest, the blood vessels in your feet start to expand. Studies have shown that wearing soft and warm slippers before bed can warm up your feet, accelerate this physiological response, and make you feel more tired.

Keep digital devices out of the bedroom

Attention all tech addicts! Research has shown that the short-wavelength blue light emitted by electronic devices such as smartphones, computer screens, and TVs can disrupt your circadian rhythm, cause visual fatigue, and decrease your immune function. This is especially important for families with children, the elderly, and people with eye conditions, as they should steer clear of electronic screens before bedtime. In addition to keeping digital devices out of the bedroom, using a warm light bulb can help you achieve a more relaxed state before sleep.

Let your pets sleep on their own

According to a study by the renowned Mayo Clinic, sleeping with your pets in the same bed can cause snoring. Snoring is a well-known enemy of good health, so it's recommended to make your pets' sleeping area comfortable and encourage them to sleep on their own.

I love taking a bath to relieve stress

Taking a warm bath before bedtime can significantly increase the duration of deep sleep. When your body is preparing for sleep, your blood vessels dilate. A warm bath accelerates this dilation process and makes you feel tired quickly. Adding bath salts rich in minerals and trace elements to the bathtub not only cleanses and detoxifies your skin but also stimulates blood circulation. This is one of the recommended ways to improve sleep by many health associations.

As good as sleeping naked is, it can cause a cold

What do you prefer to wear when you sleep? Or do you prefer to sleep naked? Recent research reports show that wearing pajamas to sleep allows your body's skin to breathe independently and helps maintain the necessary sleep temperature. Slowly raising your body temperature without changing your heart rate or stimulating your nerves can help your body enter the sleep state more quickly. Even during the hot summer, wearing pajamas can help you avoid catching a cold. Wrap yourself up and start yawning!

Sweet dreams with aromatherapy

If you consistently sleep less than 6 hours for several days, it may lead to obesity, heart disease, and diabetes. Research shows that smelling pleasant scents before sleep can help you fall asleep more easily and reduce the frequency of insomnia. Lavender, orange blossom, and jasmine can all soothe anxiety and aid in sleep. When meditating before sleep, light scented candles and allow the fragrance to help you relax and release stress, enabling you to enter a deep sleep state more quickly.

Give your bedroom a new color

Perhaps the color of your bedroom walls is something you haven't considered after complaining about various sleep disturbances. Research reports suggest that the color of your bedroom walls can affect the quality of your sleep, and surveys show that blue walls provide the longest effective sleep time! So, give your bedroom a new color. Here are some colors recommended from the "2015 Color Trends" released by the top art paint brand Benjamin Moore: "Milk Coffee" (a mixture of milk and coffee colors), "Bay Mist" (a blue with gray undertones), and "Pineapple Orange" (a middle tone color between golden yellow and orange).