Sleep Comfort
(and how to find it! )

The phrase sleep comfort covers a whole range of different things, from the color of your bedroom to the fabric of your sheets and PJ's (and pretty much everything in between!)

Although we may not be able to sleep in a hammock on a tropical island (I wish!), in order to promote a good nights sleep it's important to make sure that your sleep environment is comfortable, quiet and safe.

Your bedroom should be your own personal refuge, a retreat from the noise, stresses and strains of everyday life.

So, let's take a look at what areas of sleep comfort need to be addressed in order to turn your bedroom into a sanctuary where you'll be able to sleep soundly all night.

What affects your sleep comfort levels?

Of course, bear in mind that there is no 'one size fits all' standard. You're a unique individual so it's important to find what's comfortable for YOU (and reach a workable compromise with your sleeping partner if necessary).

• Noise
  Unless you live deep in the countryside you're probably subjected to a certain amount of noise every night. Those living in the city, or in apartment buildings, may be aware of traffic, trains, sirens, car horns, the neighbors dog or Tv (the list goes on and on...) 24/7.

  Ear-plugs are an obvious choice here, and today there are a whole range of different styles to choose from. If the noise in your bedroom is coming from your bed partner, ear plugs are the obvious weapon of choice! Alternatively you could try a 'white-noise' machine, or one that plays the sounds of nature (birds, waves etc.). You can also buy personal water fountains that are like mini waterfalls - one of these in your room will give you the soothing sound of water running over rocks. Also make sure that your TV/radio is turned off, falling asleep with the TV on may seem easy, but it will disturb your sleep all night!



• Light
  Although you may think that you can sleep perfectly well with the lights on, you're probably unaware of the negative effect light has on your zzz's. Research indicates that your brain 'sets your internal clock' according to the natural rhythms of day/night (dark/light). The darkness triggers the release of the hormone Melatonin, which in turn, triggers your body's need for sleep. In the morning, the sunlight 'resets your clock' and supresses Melatonin, preparing you for the day ahead. It's easy to see why sleeping with the lights on can mess up this delicate process!

  So, always sleep in a darkened room (total darkness if possible). Also try only to use dimmer switches or low lighting in the hour or so before bedtime to allow your body to prepare for sleep. On the flip-side of this, it's good to get a dose of bright, natural light every morning. It will help wake you up, keep you alert all day, and subsequently improve your sleep the following night.



• Temperature
  You may find that you sleep better when it's toasty-warm/arctic-chilly in your room, and whatever temperature enhances your sleep comfort works for you! If you share your sleep environment with a partner, your sleep comfort will improve if you're on the same wavelength temperature-wise. Of course, the chances of that happening are about as slim as your chances of winning the lottery, so it's important to find a compromise that you can both live with.

  Try setting the thermostat to a temperature that you both feel comfortable with and then 'dress' accordingly. If you want to stay warmer, try flannel or jersey PJ's (long-sleeved of course!), socks can help too. If you need to be cooler, try the minimalist approach (I'll leave the details of that to you) and even add a small fan to your night-stand if it helps.



• Beds and bedding
  As you spend about 33% of your life in bed (maybe not ASLEEP, but you should at least be in bed!), you need to make sure that your bed is comfortable enough. Many people suffer broken nights, not to mention various aches and pains the next morning, due to the sorry state of their mattress. Although the level of softness you prefere in a mattress is a personal choice, 'medium-to-firm' works well for most people. There are even dual-control mattresses where you can adjust the level of firmness on each side of the bed, independently of one another. Now, THAT's what I call sleep comfort!

  Choosing pillows follows pretty much the same pattern. They range from super soft to extremely firm, and everything in between. They come filled with different kinds of foam, kapok, feathers and more.



• Bedding
  There's so much choice of bedding in terms of fabrics, weights, textures etc. these days, that it can be pretty difficult to make any kind of decision. To make it a little bit easier, concentrate on how the product affects your sleep comfort rather than color, pattern, style and so on. Cotton Sheets are a popular choice because they're smooth and cool against your skin, but depending on the percentage of cotton used they can have a tendency to shrink or wrinkle. Satin sheets may look luxurious, but they can be slippery and many people find them uncomfortable. Silk sheets are soft and feel good next your skin. Because they don't 'trap' miniscule allergens (such as dust-mites and pet dander) the way cotton does, they are also a good choice for allergy sufferers. Flannel or Cotton Jersey sheets are great for the colder months. They're soft, warm and snuggly - perfect!

  Blankets, comforters, bedspreads and duvets also come in a huge range of styles and weights. It's best to buy a selection of these and use them in layers depending on the weather.

If it seems a bit overwhelming at first, try just tackling one area at a time - maybe the noise factor, or the light - and once you've got that under control move onto the next one.

One step at a time works just fine.... and remember, that one step is one step closer to a better night's sleep. THAT's definitely worth the effort!

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