How to Get a Good Night’s Sleep
If you don’t look forward to bedtime because you can’t get a good night’s sleep, maybe you need to rearrange your bedroom. Or turn down the thermostat and cover your windows with room-darkening shades. Or get a new mattress or pillow — one of the latest in techno-trendy, comfort-designs so you’ll be lulled into slumberland and stay there.
Who knew there were so many ways to help you get some quality zzzz’s?! We gathered tips and recommendations from the sleep experts to give you the best shot at a good night’s sleep — tonight and every night!
What’s in Your Bedroom?
The experts at Johns Hopkins insist that simple changes to your sleep environment can dramatically improve your sleep quality. Their suggestions include eliminating all mind- stimulating, blue-light devices, like phones, tablets and computers from the bedroom. Blue light inhibits the production of melatonin, tricking your brain into thinking it is still daytime and reducing your chances for good, quality sleep.
And if you have fur babies, you might want to encourage them to sleep in a different room. Or at least not in your bed. Even if they don’t wake you all the way up, their movements can disrupt your sleep and rob you of those precious REMs! And finally, make your bed in the morning! You think we’re kidding? Studies show that people who pull up and straighten their bed linens sleep better at night.
Paint Your Bedroom Blue
Does color matter in your bedroom? Science says, yes. In fact, according to a survey of 2,000 Brits conducted by Travelodge, sleeping in a blue room gave them the best night’s sleep — an average of 7 hours and 52 minutes! The second and third best colors were moss green and pale yellow.
You’ve heard before that blue is a calming color, but did you know that your brain is especially receptive to the color blue? Thanks to special receptors in your retinas called ganglion cells, which are more sensitive to blue than any other color, the calming signals they send to your brain can lower your heart rate and your blood pressure.
Your Mattress Matters!
The sleep experts agree that if your mattress is seven years old or older, it’s time for a new one. And pillows only last a fraction of that at two years. Replacing those critical sleep items will help you get a good night’s sleep. But what pillow and what mattress?
Sleeping on the right mattress can alleviate back pain and other discomforts that keep you awake at night. Sleep Advisor rated eight different mattresses for maximum comfort, particularly for those battling lower back pain. From a quick glance, medium firm to firm are the best bets in the memory foam, latex and hybrid categories.
Memory foam mattresses are known for their comfort and pressure relief but can be made from harsh chemicals. On the other hand, latex mattresses are known for being durable and natural. A comparison chart at My Essentia will help you narrow down the choices.
There are as many pillow types as there are sleeping positions! From feather and down to memory foam and microbead. The Spruce offers its list of the nine best pillows to choose from, depending on your favorite texture and comfort zone.
How You Sleep
And speaking of sleep positions, according to a study that appeared on CNN, one position trumps all the rest. Sleeping on your back makes it easy for your head, neck, and spine to maintain a neutral position. You’re not forcing any extra curves into your back, plus with your head higher than your esophagus, you’ll reduce the risk of acid reflux. Sleeping on your back also prevents developing extra wrinkles because there’s nothing pushing against your face!
The Best Bedrooms: Crystal Valley
Getting quality rest is important and the bedrooms designed by the amazing home builders in the master-planned community of Crystal Valley, are designed with sleep in mind! ! If you’re new to the area, visit the beautiful models from D.R. Horton, Kauffman Homes and Richmond American Homes — priced from the $300s and available in ranch and two-story designs – in this friendly community nestled in nature.