A good night’s rest can be surprisingly elusive, but the cause of sleep troubles can sometimes be even more surprising. When you’ve tried calming routines before bed, taken the TV out of the bedroom, had a cup of warm milk and counted hundred of sheep to no avail, chances are that your bedding could be the culprit. Jennifer Adams and Martha Stewart provide tips to make sure your bedding isn’t working against your desire to sleep soundly through the night.
Mattress
You spend more time on your mattress than on any other piece of furniture in your house. A fleece-wool pad safeguards your mattress from stains, while a complete wool pad won’t absorb odors. Get a good mattress and replace it at least every 10 years. If you have back problems or allergies, make that five to seven years between changes. There are multiple kinds of mattresses: innerspring, memory foam, latex, air, waterbeds and adjustable beds. Quality of sleep is very subjective, states WebMD.com, because different individuals prefer firm, soft or hard surfaces. Decide what is best for you by testing out mattresses when searching. A memory foam mattress from macys.com ranges from $500 to more than $5,000, while a waterbed can range from $200 to $2700.
Pillows
Select a pillow according to your sleeping habits. If you sleep on your stomach, use a soft pillow so it will slope and keep you from straining your neck muscles. If you’re a back sleeper, go for a medium pillow for head support. If you sleep on your side, choose a firm pillow; it provides full support for your neck and spine.
If regular pillows don’t work for you, try an alternative. Buckwheat pillows are filled with small hulls that move to conform to the shape of your head. Eurosquare pillows are unique square versions filled with 600-fill power goose down and range from $20 to $70. These provide good support for all sleepers, according to MarthaStewart.com.
Sheets
High-quality sheets with a high thread count makes them soft and welcoming. Experts at MarthaStewart.com say 200-thread count is standard, but 300 is a noticeable difference. High-quality sheets made of sateen and percale last longer and fit better on the bed, so they don’t slip off the mattress and wake you up. The sheets start around $50 and go up from there, depending on where you buy them. Low-cost or cotton sheets can pull, stretch and lose their shape because they are made with short fiber. Choose a fitted sheet that exactly matches the mattress size. Unlike flat bedding, you don’t want your bottom sheet to be able to move around.
If you have problems with allergies or chemical sensitivity, designers at Jennifer Adams Design suggest you read the label when choosing bedding to ensure it hasn’t been treated with additives. Even some 100 percent cotton sheets are sprayed with treatments to keep them wrinkle-free.
Dr. Oz approved sheet colors for better sleep, according to his site, are: orange, yellow, red and black. He suggests you stay away from white, blue and green.
Blankets and Comforters
Blankets: Choose the right bed cover and you won’t (and the environment) won’t have to pay for the use of an electric blanket. Warm wool is traditional blanket material and can last for generations. Cotton blankets come in different weights and weaves. Flannel sheets are good for summer, while a cotton “thermal” blanket is good for cooler seasons, according to SierraClubGreenHome.com. Natural fibers, such as bamboo and linen, can be soft and durable.
Comforters: All-season down comforters have the right amount of down to keep you comfortable in most climates year round. You’ll choose between 600 and 800 fill power ratings — the higher the rating, the warmer and more durable the comforter. Cotton is traditionally used for quilts and comforters, but doesn’t have as much loft, so it’s not as warm. Wool comforters are warmer than wool blankets. Silk is hypoallergenic, less bulky and lighter and can be used in various temperatures. Hemp can be used inside and outside of a comforter; it’s light, warm in the winter and cool in the summer. An added bonus: Comforters only need to be cleaned every three to five years, according to MarthaStewart.com.
This is a guest post by Justin Greig.
A self-proclaimed “21st century hippie,” Justin studied Journalism at Berkeley and freelances for many environmental publications. He has a special interest in conservation, and he and his wife recently added solar panels to their home.
