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6 Must-Know Mattress Tips for a Healthy Sleep Routine

In order to get a good night’s sleep, you need a comfortable mattress that supports your preferred sleeping position and is free of any discomforts. This will help relieve back pain, reduce aches and help you stay well rested throughout the day.

Stimulating activities should be avoided before bed, and a consistent sleep schedule helps train the body and mind to fall asleep on their own.

1. Set the Right Temperature

Many factors impact sleep temperature, from the material your mattress is made of to the climate you live in. For example, a memory foam mattress that retains too much heat can prevent you from falling and staying asleep. A cooling mattress is designed to reduce surface temperature and promote an optimal sleep environment.

The ideal sleep temperature is between 60 and 67 degrees Fahrenheit. This temperature range helps to support the natural cooling process of your core as it prepares for sleep. To further encourage sleep, avoid eating or drinking a lot of liquids or exercise before bedtime. Also, consider using breathable bedding and curtains to keep the bedroom cool. This will help to prevent excess heat buildup that can disrupt sleep. In addition, choosing a mattress with advanced breathable foams can also reduce sleep-disrupting warmth.

2. Keep It Clean

Keeping your mattress clean is an important part of a healthy sleep routine. Dust mites and other microorganisms can irritate your skin and lungs and make allergies worse. Plus, dirty mattresses can harbor mold and mildew.

Wash your sheets and pillowcases regularly using hot water to kill germs and odor-causing bacteria. Consider adding a mattress protector to shield your mattress from sweat and other liquids that can stain the surface.

Spot treat any stains as soon as they happen to prevent them from setting in. For bad odors, sprinkle baking soda over your mattress surface, let it sit for 20-30 minutes, then vacuum again with the upholstery tool. For the best results, use a non-toxic cleaner that doesn’t contain vinyl/PVC or PFAS. This will keep your mattress fresh and odor-free longer. Check your mattress label for specific care instructions.

3. Get a Good Night’s Sleep

Most people can agree that getting a good night’s sleep is essential for overall health. Any of these mattresses are a good pick. It helps us feel energized and ready to tackle the day ahead. While one-off restless nights are not a big deal, long-term sleep deprivation can be a serious issue that increases your risk of heart disease, diabetes, depression and Alzheimer’s.

A quality mattress and pillow can make all the difference in getting a good night’s sleep. If you’re shopping for a new mattress, consider the feel and materials as well as your sleep position, body type, comfort preferences and any back pain concerns.

Also look for a mattress company that offers a long sleep trial. This way you can try out a bed for at least 90 days to see how it performs for you. It will also give you the chance to return it if it’s not the perfect fit.

4. Use Essential Oils

If you’re unsure how to incorporate essential oils into your sleep routine, consider adding a few drops to a diffuser or spritzing the oil on your pillow before sleeping. Be sure to use a gentler oil like jojoba or coconut to avoid skin irritation.

If your mattress has seen better days, you may be wondering when it’s time to replace it. Waking up with pain or stiffness, a sagging appearance and regular wear and tear are all clues that it’s time to start shopping around for a new mattress.

Consider your sleep position, body type and personal preferences for the feel and materials when deciding on a new mattress. For example, stomach sleepers typically need a firmer mattress to prevent pressure point sinking and keep the spine aligned. Similarly, back and combo sleepers may prefer an innerspring or hybrid mattress.

5. Change Your Bedding Regularly

While changing and washing your sheets may seem like a small chore, it’s an important part of a healthy sleep routine. Clean sheets keep you cool and comfortable, while reducing the risk of skin irritation and allergies.

Bedding quickly gets dirty with the accumulation of oil, sweat, and other body fluids. These substances attract dust mites and other allergens that can cause a variety of sleep-related symptoms including runny nose, itching, sneezing, watery eyes, and more.

It’s recommended that you wash your bedding at least once a week. However, the frequency may change depending on your personal sensitivity and the fabric used to make your sheets. For example, feather and down duvets and pillows should be washed more often. This is because they tend to absorb moisture more quickly than cotton sheets.

6. Rotate or Flip Your Mattress

You’ve probably heard this advice from your mom or grandmother, and it’s true! Rotating and flipping your mattress is a simple way to extend its lifespan and help you sleep more comfortably.

By rotating your mattress regularly, you can prevent uncomfortable dips and ridges from forming in areas that are often slept on. This also helps evenly distribute the weight of your body throughout the mattress, which can prevent premature sagging in specific areas.

Flipping and rotating your mattress can also reduce odors, as dust mites tend to collect in crevices and seams over time. However, there are some mattresses that shouldn’t be flipped or rotated, such as those with a special design that offers zoned support to your hips and shoulders. Be sure to check your mattress manufacturer’s recommendations before flipping or rotating your mattress.

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