How to Have a Good Night’s Sleep: The Ultimate Guide
Do you often find yourself tossing and turning at night, struggling to fall asleep and stay asleep? If so, you’re not alone. Millions of people around the world experience sleep problems every night. Luckily, there are steps you can take to have a good night’s sleep.
Introduction
In this guide, we will discuss the different types of beds and mattresses available, bedroom accessories (such as air purifiers, fans and noise machines) as well as tips for getting a good night’s sleep. So whether you’re looking for a new bed or just want to learn more about how to get better sleep, read on!
Bed sizes
There are a variety of beds available on the market, from single to Super King sized. The size of bed you need will depend on your sleep habits and the size of your bedroom. If you sleep alone, a smaller bed may be sufficient. However, if you often have trouble sleeping or share your bed with a partner, a larger bed may be more comfortable.
Single bed
A standard single bed measures 92 x 188cm (3’0″ x 6’2″).
Long Single bed
A Long single bed is longer than a conventional single by 15cm (half a foot) – measuring 92 x 203cm (3’0″ x 6’8″).
King Single bed
A King Single bed is a 15cm (half a foot) wider version of a long single – measuring 107 x 203cm (3’6″ x 6’8″).
Double bed
A double bed is a standard size for couples, measuring 138 x 188cm (4’6″ x 6’2″).
Queensize bed (Queen bed)
A queen-size bed is 15cm (half a foot) larger than a double (both in width and length), measuring 153 x 203cm (5’0″ x 6’8″). This is the most popular-sized bed.
Kingsize bed (King bed)
The Kingsize bed is a 30cm (one foot) wider than a Queensize, measuring 183 x 203cm (6’0″ x 6’8″).
Super Kingsize bed (Super King bed)
The Super kingsize bed (super king) is the largest standard bed size available, and is 20cm (2/3 of a foot) wider than a standard king making it a square shape of 203 x 203cm (6’8″ x 6’8″).
Bed types
There are also different types of beds (bedframes) available, such as platform beds, storage beds, bunk beds, trundle beds and even adjustable beds! Each has its own unique benefits;
- Platform beds are a great option if you’re looking for a minimalist aesthetic.
- Storage beds are ideal if you have limited space in your bedroom, as they provide extra storage underneath the bed via either a liftable frame or roll-out drawers.
- Bunk beds come in a variety of designs, but typically feature two beds one stacked on top of the other. These are a great option for kids’ bedrooms or guest rooms where extra beds are needed and there isn’t a lot of space.
- Trundle beds are perfect for sleepovers, as they feature an extra bed stored underneath the main bed frame. All you need to do is pull out the trundle when you’re ready!
- Adjustable beds are perfect for those who want to be able to adjust the height and angle of their bed, but usually require specialist mattresses (for example hospital style beds).
Mattresses
The type of mattress you choose will also affect your sleep quality. There are a variety of mattresses available on the market, from memory foam to latex to innerspring, and even adjustable or split-type mattresses (for partners with different softness preferences).
“Almost all mattresses can be identified as one of five types — foam, innerspring, hybrid, latex, or airbed. Innersprings are the most well-known and traditionally were the mainstay in homes nationwide. In recent years, though, other mattress types have surged in popularity. These other mattress types have expanded their reach primarily by offering a more dynamic performance. They’ve also become more affordable and accessible with the growth of the online mattress industry.”
sleepfoundation.org
Memory foam mattresses are great for contouring to your body and relieving pressure points, while latex mattresses are typically a bit ‘bouncier’ (or firmer) and cooler with better airflow. Innerspring mattresses are the most traditional type of mattress, and usually feature a layer of springs for support, often in conjunction with different types of foam and fabric.
More recently, adjustable and split-type mattresses have become popular. These mattresses allow you to adjust the firmness of each side of the bed independently, which can be great for couples with different sleep preferences.
Choosing a mattress
When choosing a mattress, it’s important to consider your sleep habits and preferences. For example, if you sleep hot, you may want to opt for a mattress with cooling gel or a latex mattress construction (or potentially a latex mattress topper). If you have back pain, you may want to consider a memory foam mattress and get adequate support.
If you have a partner with different sleep and mattress preferences (for example they may like a softer or harder mattress to you) then you can look at adjustable or split-type mattresses. Adjustable mattresses come with different toppers which can be fitted into the mattress to adjust firmness, and some have internal mechanisms to adjust the firmness. Split-type mattresses come pre-made, with the ability to custom order the firmness of each side of the bed to suit both partners.
Remember, when it comes to choosing a mattress, nothing beats the real deal, so it’s important to try out mattresses in person – it doesn’t mean you have to buy them! Many people will test out a mattress in a store, and then go ahead and purchase them online later for a significant discount on retail store pricing. When purchasing online (or in person), ensure there is a trial period or option for a refund if the mattresses just aren’t right for you.
Popular mattress brands
Popular and reputable mattress brands include;
Pillows
Pillows are another important factor in sleep quality. Pillows support your head and neck, and can help keep your spine aligned while you sleep. There are a variety of pillow types available, from down and feather to memory foam to buckwheat hulls.
Down pillows
Down pillows are filled with either duck or goose down, and often have a good amount of ‘fluffiness’. They can be great for side sleepers as they provide extra support to the neck.
Feather pillows
Feather pillows are similar to down pillows, but are filled with feathers instead of down. These can be a good option for stomach sleepers as they are often flatter than other pillow types.
Memory foam pillows
Memory foam pillows are filled with, you guessed it, memory foam! These can be great for side sleepers as they provide extra support and help to keep the neck aligned.
Buckwheat hull pillows
Buckwheat hull pillows are filled with, you guessed it, buckwheat hulls! These can be a good option for stomach sleepers as they are often flatter than other pillow types.
Choosing a pillow
When choosing a pillow, it’s important to consider your sleep habits and preferences. For example, if you sleep hot, you may want to opt for a pillow with cooling gel or a memory foam construction. If you have back pain, you may want to consider a memory foam pillow and get adequate support.
If you sleep on your stomach, you may want to choose a flatter pillow (such as a buckwheat hull pillow) so that you don’t end up with a sore neck.
If you sleep on your side, you may want to choose a pillow with more loft (such as a down pillow) so that your neck is properly supported.
Popular pillow brands
Popular and reputable pillow brands include;
- MyPillow
- Tempur-Pedic
- My Side
- Crown posture Bedding
Bedroom Accessories
In addition to beds and mattresses, there are also a variety of bedroom accessories that can help you sleep better, from air purifiers and sound machines to fans and heaters.
When choosing bedroom accessories, it’s important to consider your sleep habits and preferences – for example, if you sleep hot, you may want to opt for a cooling mattress topper or bedding and a fan.
If you have allergies, you may want to consider an air purifier and hypoallergenic bedding; the air purifier can help remove allergens and pollutants from the air. For those easily disturbed or dealing with tinnitus or other hearing damage, a sound machine can help you sleep by masking noise.
Some popular bedroom accessories include;
- Mattress Toppers
- Air Purifiers
- Humidifiers
- Sound Machines
- Fans
- Heaters
Air purifiers
Air purifiers remove allergens and pollutants from the air, making it easier to breathe and sleep.
Humidifiers (and dehumidifers)
Humidifiers add moisture to the air, which can help with dry skin and sinuses, especially in dry environments in temperate climates. Dehumidifiers do the opposite and can be used to dry out air when excessive humidity can become a problem such as in a tropical climate.
Sound machines
Sound machines help you sleep by masking noise, and usually come with a variety of settings such as white noise, rain or nature sounds. This is especially useful for people suffering from tinnitus.
Fans
Fans help circulate air and can help keep you cool at night, making it easier to sleep. They can also provide a low level of background noise, working as a pseudo sound machine to help people sleep.
Heaters
Heaters can help keep you warm at night, making it easier to sleep.
Bedding – Sheets and Manchester
There are also a variety of bedding options available, from sheets and blankets to mattress protectors, comforters and quilts. Bedding is often made from a variety of materials such as;
- Cotton
- Bamboo
- Polyester
- Linen
- Silk
- Wool
- Blends
Some popular bedding brands include;
- Bambi
- Sheridan
- Luxury Down Under
When choosing bedding, it’s important to consider the climate you live in. For example, if you live in a warm climate, you may want to opt for lighter bedding such as cotton or bamboo sheets. If you live in a cold climate, you may want to opt for flannel sheets or a down comforter.
Best sleep tips for a great night’s sleep
Sleep experts suggest the following sleep hygiene tips;
- Discipline with electronic devices in the bedroom (eg try not to watch TV or scroll on social media in bed)
- Investing in good quality bedding
- Having a comfortable mattress that provides adequate support
- Keeping a cool environment in your bedroom – running fans or air conditioning if needed.
- Exercise adequately during the day.
- Ensure your bedroom is dark at night – use block-out blinds if needed.
- When traveling and jet-lagged, stay up in order to adjust to the new time zones (try to resist sleeping at your previous circadian rhythm timing).
- Using a wind-down bedroom routine, for example: Showering, teeth brushing, sipping a herbal tea whilst reading a book or relaxation techniques such as gentle meditation.
- Reducing intake of stimulants such as caffeine (in coffee and tea) close to bed-time, or avoiding them after lunch all together
- Avoiding too much excitement or arousal close to bedtime (such as working out, or watching a horror movie).
- Having a sleep schedule and sticking to it as much as possible (going to bed at the same time each night).
“There’s a substantial body of scientific evidence that exercise helps improve sleep. Making exercise part of your regular routine can contribute to healthier, more restful sleep—and may help improve sleep issues such as insomnia.”
Dr Michael Breus – thesleepdoctor.com
Conclusion
Whether you have trouble falling asleep, staying asleep, or both, there are a variety of beds, mattresses and bedding options available to suit different sleepers’ needs and preferences. When choosing, it’s important to consider your sleep habits and climate. There is also a range of bedroom accessories that can help you sleep better, from air purifiers and sound machines to fans and heaters.
If you feel you need further advice, you should consult your health care professional as they may be able to prescribe sleep medicine or suggest sleep aids.
That’s it for this blog post! I hope you found it helpful for getting a good night’s rest. If you have any questions or suggestions, please leave them in the comments below. Until next time, sleep tight!