13. Your mattress
A supportive, comfortable bed is one way to ensure a good night’s sleep. You may try relaxing before bedtime with a warm bath and a milky drink but if you’re sleeping on an old mattress that does not support you, sags in the middle and creaks through the night, chances are you won’t sleep well.
Your mattress may be home to a whole lot of dust mites. These creatures feed on your dead skin cells. Many people are allergic to dust mites, and they are a real problem for people who have asthma. You can clean your mattress with a vacuum cleaner to get rid of them. You can also use allergy-proof pillow covers and wash covers and sheets frequently in hot water frequently.
There isn’t much evidence to suggest that a firm mattress or a soft mattress is best for you. If you keep waking up with back pain and stiff muscles, your mattress may not be giving you enough support. If it’s starting to dip in the middle, it’s a sure sign that it’s time to turf it. Sleeping on a saggy mattress with a few broken springs is certainly not going to give you enough quality sleep.
Don’t just buy a new mattress without testing it out first. Just because it’s description sounds appealing with terms like ‘plush’ and ‘downy soft’ being used does not mean that you will find it comfortable. Comfort is a subjective feeling. Some people sleep better on a firmer mattress, and others prefer one with a little more give. You need to consider size, the technology used for making it and the material used when selecting the best mattress for you.
14. A messy bedroom
A cluttered bedroom is not conducive to relaxation. If your bedroom is a dumping ground rather than a sanctuary, it can be very difficult to relax in it. People who tend to hoard often end up with clutter in their bedrooms and studies have found that it takes these people longer to fall asleep than their counterparts who have clean and tidy bedrooms.
A messy bedroom can lead to a poor night’s sleep and more anxiety. Increased tiredness the following day means even less likelihood of cleaning up. This vicious cycle can eventually result in cognitive dysfunction and depression as the quality of sleep worsens. This information should be the perfect nudge to tidy up your bedroom so you can have a good night’s sleep.
When your bedroom is dirty and untidy, the jumble in your room seems to reflect the jumble in your mind. Having a clean room can be very comforting and relaxing. Your room should be a place you can retreat to where you can get away from the worries of the day, and your work should never intrude into your bedroom.
The environment you sleep in can do a great deal to affect how you sleep. A good mattress, comfortable pillow, clean bedding and a dark room can go a long way toward helping you get a good night’s sleep. Cleaning up a messy bedroom can help to relieve stress and tension. It will make it more functional, comfortable and pleasing to the senses. It also allows you to utilize your bedroom in the way it is meant to be – a place to relax and to sleep.
15. A disruptive partner
If you have to put up with a partner in your bed who snores, tosses and turns, it can seriously affect your sleep quality. By the time you’ve tried to roll your partner onto his or her side to stop the snoring, it may be difficult to fall asleep again. A partner may even be suffering from sleep apnea without realizing it and you are woken by periodic noises as your partner stops breathing and then starts again.
Another issue can be with temperature. The temperature you feel comfortable with is not comfortable for your partner. Your feet are always cold, but your partner’s are always warm. Perhaps you need to consider separate bedding if you want to share the same bed peacefully. Another problem may be the fact that one partner wants to go to sleep earlier than the other and is disrupted by the other one hitting the hay later and getting up later.
Children also have an impact on your sleep. They have nightmares and get ill. It helps if partners take it, in turn, to attend to the kids. Some find it works to take one night on and one night off whereas others prefer to take shifts through the night. As they get older, children disrupt your sleep lesser and eventually those disrupted nights are a distant memory.
Snoring is one of the most common problems that affect the duration and quality of sleep of partners sharing a bed. Overweight people tend to snore more, and alcohol consumption also increases snoring. Another problem may be the grinding of teeth. A dentist can fit a dental guard to stop the grinding. Research has shown that partners often sleep better when sleeping together than when sleeping alone. However, if your partner’s sleeping habits are preventing you from getting enough sleep, you need to address the issue, or it can have serious implications for your health.