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When you\u2019re trying to create your ideal sleeping environment, there are a variety of elements that should guide your decisions \u2013 the right (for you) mattress and foundation, pillows, sheets and blankets. As well as overall design of your bedroom \u2013 right down to the use of laundry hampers and personal mementos on your bedside table. Make no mistake, the whole package needs to be in place to deliver that great sleep you crave.<\/p>\n
Begin with a bedroom audit<\/a>. Everything in the room should play a part in helping you find your best night\u2019s sleep. When it comes to humans and sleep, the less distractions the better. Eliminate anything in your bedroom that\u2019s not related to sleep to help your brain associate the room with only sleep and intimacy, says Lawrence Epstein, MD, medical director of Sleep Health Centers in Boston and coauthor of The Harvard Medical School Guide to a Good Night\u2019s Sleep.<\/p>\n Whether you\u2019re putting together a new bed(room) or fine-tuning an existing one, we\u2019ve got you covered with expert advice and tips.<\/p>\n Does size matter when it comes to designing your bedroom? Is there a perfect sized dream bedroom<\/a>? According to Forbes Magazine, \u201can organized and well-considered space can improve your mood when you need to get to sleep, and get your day off to a good start when you wake.\u201d<\/p>\n Begin the process by asking <\/strong>yourself a few questio<\/strong>ns:<\/strong><\/p>\n A room for sleeping \u2013 according to most building codes \u2013 should be at least 70 square feet. If you have the space (and your budget will allow) a king size mattress<\/a> will deliver a\u00a0better night\u2019s sleep\u00a0<\/a>for most couples. Keep in mind that many\u00a0sleep doctors\u00a0<\/a>recommend a king size mattress for the best undisturbed sleep but you\u2019ll need to determine if your room can accommodate that big of a mattress comfortably.<\/p>\n The well thought-out bedroom should do three things:<\/p>\n According to Jeffrey Weldler, an interior decorating expert, it\u2019s best to position your bed as far away from the door as possible without losing sight of the entrance to the bedroom. \u201cTry placing the bed in the diagonal corner just opposite the door,\u201d he says. \u201cProper bed placement will improve sleep and relaxation.\u201d<\/p>\n While it might be tempting to infuse a wide variety of elements into your bedroom, consider a less-is-more approach. Tzivia Gover, a sleep specialist<\/a> and author of\u00a0The Mindful Way to a Good Night\u2019s Sleep, says she keeps her bedroom dark and clutter-free.<\/p>\n Drew and Jonathan Scott, hosts of HGTV\u2019s Property Brothers<\/a> and founders of\u00a0Scott Living Home<\/a>\u00a0are big believers in clutter-free bedrooms. \u201cAt the start of each new season, I clean out my closet and drawers,\u201d says Drew. \u201cI donate anything\u00a0I haven\u2019t worn in at least year\u00a0or, as Marie Kondo would say,\u00a0items\u00a0that don\u2019t spark joy \u2013 no exceptions.\u201d<\/p>\n Invest in storage solutions that slide under your bed or a pair of nightstands with drawers to tuck away items you want handy at night. And when it comes to\u00a0furniture placement in your bedroom, think about the flow of the room. Try not to obstruct access to the areas you use the most. Ensure there\u2019s a clear path to your bathroom and closets.<\/p>\n When mattress shopping<\/a>, pay close attention to how different mattresses feel when you lie in your preferred sleep position. Side sleepers tend to enjoy mattresses with innersprings or a slightly softer foam mattress. Stomach snoozers find their comfort zone on firmer latex or memory foam mattresses and back sleepers benefit from a mattress that\u2019s right in the middle \u2013 not too soft, not too hard.<\/p>\n A basic mattress protector<\/a> will shield your mattress from wear and ensure longevity. But a little research may help you find one that will also safeguard against bed bugs, stains, dust mites and allergens. Some are also designed help maintain a consistent temperature in the microclimate of the bed, reduce tossing and turning and even improve the comfort-level of the mattress.<\/p>\n \u201cGone are the days of selecting a mattress protector based on size alone,\u201d said Caitlin Hoff, a health and safety investigator for\u00a0ConsumerSafety.org. \u201cToday, mattress protectors come in a range of different materials and offer different functions depending on what you\u2019re looking for.\u201d<\/p>\n If you\u2019re considering ditching the box spring, a platform bed might be for you. Platform beds don\u2019t need a foundation as the mattress rests directly on the slats. The frame consists of wood slats that provide all the necessary support and breathability for the mattress. Platform beds take up less space and add a unique design look<\/a>, which can add more character and charm to your bedroom.<\/p>\n Want to upgrade your sleep without breaking the budget? Adjustable bed bases<\/a> let you alter your position in the bed with a click of a button \u2013 most often with a wireless remote or an app on your smartphone \u2013 raise or lower your head, legs, upper and lower body as you please. With a myriad of sleep (and waking) positions available, you\u2019ll find the right one to suit your preferences, whether it\u2019s working on your laptop, watching Netflix<\/a> or reading late at night.<\/p>\n If you like a sleek, smooth feel, choose sateen sheets with a tight weave (approx. 300 to 600 threads per inch). But there may be times when you want to cozy up more. For fall and winter, consider flannel sheets. They\u2019re usually made of cotton, but the fibers have been brushed to give them a fuzzy, warm feel. Those brushed fibers trap more air, which helps them retain more heat close to your body. When you buy flannel, you won\u2019t see thread counts listed. Instead, manufacturers use weight per square yard of fabric, expressed in ounces. Aim for a quality set that is 5-6 ounces.<\/p>\n The ideal blanket<\/a> will keep you warm and comfortable, without making you sweat or feel chilled. Like sheets, you\u2019ll need a few in your cupboard to suit a range of weather throughout the year. For fall and winter, a lightweight wool blanket\u2019s breathability helps you regulate your temperature better and stay warmer.<\/p>\n For those who are allergic to wool (or find it too scratchy), a fleece blanket will do the trick. It\u2019s luxuriously soft, but less breathable since it\u2019s made of synthetic materials. If you struggle to stay warm when you sleep, this is a good choice. Year-round, a cotton twill or waffle blanket are good bed staples. They have a bit of weight, but offer breathability, thanks to their weave. Whatever you choose, make sure your blankets are washable.<\/p>\n If you tend to mix it up and don\u2019t commit to one position, a pillow of medium thickness with a fair amount of softness covers all the bases.<\/p>\n There are even more options when it comes to the types of filling. If you\u2019re allergic to feathers, rule out down or any other type of feather pillow. But the other alternatives are still numerous.<\/p>\n Latex pillows are a good choice for those with allergies and tend to be cooler than memory foam pillows. They also come in a wide variety of shapes. Memory foam provides good support and are long lasting. They don\u2019t breathe very well so if you tend to overheat, look to another filling, like cooling gel, bamboo, ventilated or open cell memory foam, or shredded foam.<\/p>\n Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n1. Plan for better bedroom design by understanding the \u201csize\u201d issue<\/h3>\n
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2. Tap into the principles of the ancient practice of feng shui<\/h3>\n
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In Asia, feng shui is serious business. Architects will hire feng shui masters to examine plans for buildings (before construction begins) to ensure the design creates the right kind of energy. \u201cFeng shui is the art and science of balance,\u201d says Kac Young, founder and president,\u00a0The Feng Shui Specialists<\/a> Inc.,\u00a0Santa Barbara, Calif. \u201cWhen you live in balance with your environment, your body functions in rhythm and harmony with the space.\u201d<\/p>\n\n
3. A word about clutter and your bedroom<\/h3>\n
4. The world\u2019s best mattress (for you)<\/h3>\n
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Let\u2019s be honest, your mattress<\/a> doesn\u2019t play a supporting role in your sleep \u2013 it\u2019s the star of a great sleep environment. To be the star, it needs to strike the right balance between softness and firmness, conformability and support. And it also needs to meet your unique sleep and individual preferences. Innerspring mattresses<\/a> tend to be bouncier, but those with individual wrapped coils will reduce the bounce and partner disturbance during the night. If you prefer a firmer option, consider memory foam or maybe a latex mattress. And if you can\u2019t decide between inner spring, latex<\/a> or memory foam<\/a>, take a closer look a hybrid mattress<\/a>, which offers the best of all three components combined in one supportive mattress.<\/p>\n5. A mattress protector \u2013 an essential for EVERY bed!<\/h3>\n
6. The right foundation for you and your mattress<\/h3>\n
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Great mattress? Done. Now what are you going to put it on? You\u2019ve got a few options available. A box spring or box foundation is a common choice and will provide optimal air flow, allowing your mattress to deliver supportive, healthy sleep longer. As well as supporting the mattress, your foundation acts as a shock absorber to limit movement and bounce during the night.<\/p>\n7. The right sheets for your new bed<\/h3>\n
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Before you can sleep on that new bed in your beautiful new bedroom, you\u2019ll want to have a number of sheet sets<\/a> on hand to swap out for washing days and seasonal changes. Good quality cotton sheets<\/a> will serve you well. They\u2019re breathable and long-lasting. Look for the word \u201cpercale\u201d on the package as they tend to have good durability and feel cooler to the touch. Aim for a thread count between 200 and 300.<\/p>\n8. Cozy blankets for the best sleep<\/h3>\n
9. Supportive pillows<\/h3>\n
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Pillows<\/a> are the cherry to top all this bed(room) goodness you\u2019ve been working toward. A pillow that doesn\u2019t allow your body to rest in alignment can cause headaches, neck and shoulder pain, as well as giving you a lousy night of sleeplessness. Your preferred sleep position is your best guide to the right pillow<\/a> for you. Stomach sleepers can sometimes go pillowless or choose a soft, flat pillow. Back sleepers usually opt for medium thickness pillow that won\u2019t push the heads too far forward. Side sleepers need firmness to support the neck.<\/p>\n\n
Rest well & wake up ready to go!<\/h2>\n
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