If you can't sleep at night and are tossing and turning in bed, it may be because the atmosphere in the bedroom is not conducive to relaxation. Here are some ways to get a warm and comfortable environment.
Steps
Step 1. Find a comfortable mattress
If your old mattress is uncomfortable, buy a new one. If you can't buy one, you could buy a padded mattress cover, which costs less. Since we spend about a third of our lives sleeping, it is important to invest some money in a good mattress that lasts, a quality mattress that satisfies our need for comfort.
Step 2. Get some soft blankets
They can be hairy, solid, large, small, as long as they are soft. Blankets with decorative elements are nice to look at during the day, but take them off at night as they might bother you.
Step 3. You need one or two soft to medium quality pillows
There are many types of pillows. Some of us prefer the ergonomic ones that support the neck or head, others prefer the firm ones, others want the soft pillow. With a little trial and error you will find the right pillow for you.
Wash or air the pillows regularly and replace them after a year or two. The old pillows can be used in the guest room or in other rooms in the house (the TV room or the playroom)
Step 4. Take a shower before going to sleep
The shower cleans, warms, softens the skin, eliminates allergens you may have accumulated during the day, and makes you feel sleepy. After a shower, you could also spread a lavender-scented cream on your body. It's optional, of course, but it might help you fall asleep faster.
After the shower, once dry, try running a soft brush over the body to relax the lymphatic system. You will feel invigorated but at the same time ready for sleep
Step 5. Wear something comfortable, like a t-shirt and shorts, and maybe socks
Don't wear anything too heavy in the summer, you would be too hot, and nothing too light in the winter for the opposite reason. Cold feet or a sweaty body are not conducive to sleep.
Step 6. If you have a pet, decide if you want to let them sleep on your bed
There are people who find it relaxing, while others are disturbed by it and wake up during the night.
Step 7. Before going to sleep, make yourself a warm or warm drink, such as milk or herbal tea
Hold the hot cup in your hands and savor the sweetness of the drink before going to bed.
Advice
- Remember to go to the bathroom before falling asleep.
- If there are two of you in the bed, buy sheets and blankets that are one size larger than the bed, so you don't have to struggle to cover yourself.
- If necessary add soft blankets!
- Make sure the room is airy and clean.
- If you feel very cold, take a hot water bottle to bed and wear socks. Cold feet are no good at all!
- There are scented sprays on sale (for example with chamomile or lavender) to spray on the pillow. If you like, a few sprinkles on the pillow and blankets can help you sleep better. But remember to check the ingredients of the spray and avoid artificial products.
- You could buy the electric blanket or bed warmer for the winter, but turn it on about half an hour before going to sleep and turn it off when you go to bed. This way you should have the ideal temperature. Never leave the electric blanket on while you sleep! Electricity takes away your energy and when you wake up you would not feel rested.
- A water pillow covered in soft material can help with neck problems. Consult your physiotherapist for more information and advice.
- Put on soft, warm socks and curl up in a comfortable position once in bed.
- Before going to sleep, read a good book that helps you relax. Stop watching TV or using the computer at least an hour before bed.
- Let your pillow, blankets, and / or mattress take in the outdoors (and sun if possible) if they seem to smell bad or otherwise unpleasant.
