“Long and deep sleep can cure almost everything, so go to sleep, but the question is, can you?”
Have you ever been in sleep paranoia, dreaming that you are falling? Have you ever experienced a vivid dream, forgetting every little detail after opening your eyes? Perhaps you are a victim of sleepwalking or talking. No? Then it simply means you have trouble sleeping. People who can fall sound asleep just after hitting the bed are on another level. They are lucky they don’t have to wake up restless and all tired, hawking the very next day.
Most adults require 7 to 9 hours of sleep each night, yet people believe 5 hours of rest is more than enough. Avia’s well-being report revealed that around 16 million UK adults are suffering from sleep disorders, and 31 per cent of people say they have insomnia.
Statistics make it clear that ‘we are not sleeping’ and short naps don’t count. Your body, especially your brain, still needs some resting and rebooting time.
Let’s understand how sleep gets impacted by our surroundings, typically the bed frames and mattresses we use.
Your Sleeping Environment
Turns out our ancestors weren’t wrong about 'making your bed before and after you sleep to give yourself a good head start of the day’. These are healthy sleep habits, which are also known as sleep hygiene. If you want to sleep faster and for longer, you'll have to embody these practices in your daily life. Your bedding & its surrounding environment dictate how long and how well you sleep each night.
When evaluating sleeping patterns, one must consider one's bed, mattress, sheets, pillows, and sleep hygiene, as these are necessary for a good night's sleep.
1. Bed: The Setting Foundation
Orthopaedic surgeons have claimed that sleeping on smaller beds or couches can resist sudden movements. We don't usually remain still for 7-9 hours of sleep; thereby, sleeping on a bed or couch that barely fits is unhealthy.
A confined bed means you aren’t allowing yourself to move, and this may result in stiffness and body aches after you wake up.
Next comes the height and weight support of the bed; consider whether you're buying it for kids, family, partners, pets, or yourself. Consider a bed with underneath storage; it will help you minimise the visual clutter, which again is important to have a relaxed and pristine vibe while sleeping.
Thick mattresses are the norm, but if you are going with a thin mattress, then opt for the ones with sturdy wooden slats. It makes your bed stable, and the mattress won’t sink through the gaps and deform, leading to an injury.
2. The Mattress: Your Personal Preference
Medical expert Dr Po-Chang Hsu of Sleeping Ocean, Boston, claims that a mattress is responsible for one’s spine alignment, temperature fluctuation, pressure, and pain relief. Meanwhile, your mattress can cause back pain, nighttime awakenings, headaches, allergy issues, and discomfort.
So finding the right mattress is indeed crucial; the irony is there’s no such thing as a perfect mattress; it all comes down to your personal preferences. Your sleep position, whether you like a soft or firm space for rest, or your temperature can all influence the ‘comfortable mattress you select.'
What is comfortable for you might not be the best option for others—keep your body, health, and environment in mind while purchasing a new mattress.
A 2015 systematic study of ‘24 controlled trials of the mattress and sleep quality’ found that medium-firm mattresses with adjustable inflation features tend to be the best for sound sleep and comfort.
Before buying a mattress, check its quality and firmness. If your mattress is moderate in terms of relieving the pressure—that’s the right one. Make sure your spine lies straight while you lie down; ask your friend to check this while you sleep.
3. Pillows: The Holy Grail of Your Bed
Misalignment while sleeping is a big issue, affecting the pressure on your lungs, heart, and, more importantly, spine. If you are sleeping in a soldier position without a pillow, chances are you will wake up with severe head or neck pain. In fact, Dr. Hsu suggests that there’s a direct link between your pillows, spinal alignment, neck pain, and shoulder stiffness.
Try this test; fold your pillows and let go; if it goes back to its original form, then it’s the right one; if it doesn't, it’s time to buy new ones. Remember, a pillow that’s too soft or firm can lead to neck pain, as explained by Dr. Matthew O'Rourke, a physical therapist.
A person who says, ‘I can’t sleep without their feathery soft pillows' is onto something. Anything that makes you feel cosy and comfortable while sleeping increases the chances of deep sleep, says Dr Lawrence Epstein, a sleep specialist.
4. Sheets & Blankets: Your Body Temperature at Night
Bedsheets and blankets impact how your body temperature is regulated throughout the night. Danielle Kelvas, M.D. of Sleepline, explains that breathable fabrics and sheets prevent overheating while sleeping and are vital for a comfortable sleep.
You can opt for natural fabrics like cotton and linen; they breathe well and may contribute to your overall sleeping comfort. Again, the choice of fabric is too personal a preference and can be changed depending upon the surrounding environment where you live.
Research suggests that a weighted blanket positively impacts the time it takes a person to fall asleep, their ability to relax, and levels of deep sleep. That being said, it might be a good idea to invest in a cosy blanket for your bedroom.
5. Hygiene 101: Clean Regularly
Buying expensive bed frames, mattresses, and cushy pillows won’t matter until and unless you incorporate the habit of cleaning into your daily life. A tidy, clean space promotes mental well-being and reduces stress. And when you are relaxed and less stressed, it gets easier to lie down and tap into the dream zone in an instant.
Your bedsheets, mattresses, and pillows can become the supreme ground for allergens—dust, bed bugs, mould, and dead skin cells. Use a cover or case for your pillows and blankets, and fluff them regularly. Wash your bedsheets and pillowcases twice or thrice a week.
You can also dry them in direct sunlight, as allergens, stains, moisture, and sweat get destroyed by the sun's intense heat.
Make sure you follow the manufacturing details for proper maintenance and care of your bedding items.
End Note:
People used to sleep on stones, trees, and wooden hardwoods but now evolved to fluffy mattresses. We have adapted and survived; our postures and way of living have long been changed.
Earlier, there was no concept of first, second, or deep sleep. It is the modernisation lifestyle that has rambled up our sleeping cycles.
Thereby, your bedding habit engulfing physical and mental health does matter.
If you ignore bed frames, pillows, mattresses, and sleep hygiene, you may get accustomed to sleep deprivation. Being sleep-deprived means your body doesn’t get adequate time for muscle growth, tissue repair, and other important factors that happen during sleep.
It can further affect your mood, appetite, thinking skills, and work routine. You can fall victim to obesity, type 2 diabetes, high blood pressure, falls, and heart diseases.
In short, if you don’t sleep right, your life will be a complete mess and in danger.