The Keys to Deep Sleep: Nighttime Rituals and the Right Bedroom Setup
Getting enough sleep is essential for everyone, no matter what you do during the day. Sleep quality depends on many factors, so it can be challenging to identify the ones that are interfering with your sleep. Establishing a set of nighttime rituals is one way of preparing your mind and body for deep sleep. It’s also important to set up a cozy bedroom to help you relax. Night sweats are another common sleep problem, which require sheets that can wick away moisture.
RITUALS
A fixed routine before going to bed improves sleep quality for both mental and physical reasons. Nighttime rituals may be grouped into the following categories:
• Reducing the use of electronic devices.
• Reducing light and temperature.
• Mental relaxation.
Turning off electronic devices at least 15 minutes before you want to fall asleep can greatly improve your sleep quality. This rule is particularly applicable to computer and TV screens, which often show a blue screen when they’re not receiving a signal. However, blue light has greater energy than other colors, which can make relaxation more difficult when looking at a solid blue screen. One study has found that filtering out blue light after dark for two weeks increased the subjects’ melatonin levels by fifty-eight percent. This neurotransmitter plays a key role in achieving deep sleep.
Your bedroom should be like a cool, dark cave when you try to sleep. Reducing light levels in your bedroom will help you sleep better, whether the light is artificial or natural. Common solutions include low wattage bulbs, and thick curtains that block light and nightlights. You should also reduce the temperature in your bedroom before going to bed. A comfortable temperature for most people who are awake is around 72 degrees Fahrenheit, but the best temperature for sleeping is no more than 67 degrees Fahrenheit.
You should also practice mental relaxation techniques if you find it particularly difficult to fall asleep. Twenty minutes of meditation can be highly effective at preventing your mind from wandering, which is a major cause of insomnia. Common techniques include focusing on your breathing and repeating a calming word or phrase to keep your attention focused on relaxing.
COZY SETUPS
A cozy bedroom is essential for falling asleep more easily. Try adding a bedside table that keeps essentials such as hand cream, lip moisturizer and a good book within easy reach while you’re in bed. Fresh flowers, candles and a jewelry dish also add a touch of elegance to the bedroom. Keep electronic devices such as remote controls and smart phones organized with a caddy.
Bedding that has a light, clean color will also help you feel relaxed and fall asleep more quickly, especially when combined with a plush comforter in a soothing color. You should also keep plenty of pillows to further increase your comfort. A calming color scheme for the bedroom could include dark navy for the walls and ceiling to mimic a night sky. Balance this dark shade with accents that provide a pop of lighter colors. You may also find that lining a wall with your favorite photos, quotes and other wall art can help you relax.
Additional furnishings can also help make your bedroom cozier. A reclining chair may be more comfortable than a bed for reading, and it can also add some color to a drab bedroom. A soft, luxurious rug can also help to start your day off right since it will be the first thing your feet touch when you get out of bed. A hanging shelf can provide storage for books and other small items in bedrooms with limited space.
NEW SHEETS
Night sweats are one of the most common reasons to need new sheets. Forty-one percent of people visiting a doctor reported having night sweats at least once during the past month, according to a recent survey.Menopausal women often have particularly bad night sweats, which have limited choices for treatment.
Hormone treatments are expensive and may have strong adverse effects, so the best option for many women is to make some lifestyle changes, including the use of cooling bed sheets. New sheets are also a great way to welcome a new season.
PeachSkinSheets are made from the latest advanced polyfiber, which allows moisture to evaporate rather than being absorbed like cotton does. Polyfiber is also lighter and more breathable than natural fibers, including cotton. Temperature regulating, sweat wicking sheets are the best sheets for night sweats because they not only wick away sweat and moisture while you sleep, but also allow warm sleepers to stay cool and cool sleepers to stay cozy.
These sheets also have a brushed Peach Skin finish on both sides to provide 1500 thread count softness. They’re already soft right out of the package and won’t shrink, so you don’t need to break them in with repeated washings. The polyfibers in PeachSkinSheets prevent dust and pollen from adhering to them, which helps alleviate allergies and irritation due to sensitive skin.
Additional features of PeachSkinSheets include 18-inch pockets with elastic all the way around the fitted, allowing them to fit non-standard mattresses made of memory foam, double pillow-top mattresses and custom mattresses. These sheets are also made of high-performance yarn that doesn't allow pet hair to weave itself into the fabric and provides better protection against claws.
ACHIEVE DEEPER SLEEP
You can achieve deeper sleep making a number of changes to your bedroom and nightly routine. You will also benefit from sweat wicking sheets, especially if you suffer from night sweats. PeachSkinSheets are some of the best sheets for night sweats because they’re made of advanced polyfibers that allow moisture to evaporate, keeping you cool and dry. These polyfibers are lighter and more breathable than cotton, which also helps with cooling.
