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Changing the time for Daylight Saving Time, by moving it forward or backward an hour, affects more than our daily routines; it also interferes with our sleep. The adjustment due to Daylight Saving Time can seriously disturb your sleep rhythms. When we lose an hour of sleep in the spring, it can make us feel tired and worn out, while gaining an extra hour in the fall might feel like a blessing. However, even the luxury of an extra hour of sleep can upset your regular sleep pattern. For those struggling with the sleep challenges brought on by Daylight Saving Time, we’re here to help. Heed our guidance to reset your sleep cycle and navigate the sleep disturbances brought on by the time shift more smoothly.

Make a Sleep Promise to Yourself

In order to be ready to retune your inner clock, you will have to promise yourself that you will sleep 7 to 8 hours every day, not more or less. This also applies when the night is an hour longer. Setting aside enough time to sleep is a very precious gift you can give to yourself. Once you have found a bedtime routine that works for you, make sure you stick to it in every situation. A bedtime routine should be a part of your everyday routine. Going to bed in time should be taken seriously, the same way as going to work and not being late.

 Blueprint for Bedtime

In order to properly adjust to spring time change, you should prepare for it a few days earlier. In order to adjust, start going to bed 15 minutes earlier each day. You should do this 7 to 10 days before Daylight Saving Time. Make sure that spring time change is the real cause of your sleep disruption. In many cases, the sleep disturbance culprits are hiding in plain sight – in your bedroom. In order to sleep the entire night without interruption, make sure your bedroom is dark, quiet and reasonably cool. If you have trouble falling asleep earlier than you are used to, create a relaxing bedtime ritual. A relaxing bedtime ritual can include reading a book, taking a warm bath or anything else that helps you unwind. Before bed, you should avoid doing activities that will stimulate your mind such as playing video games, watching TV, chatting on social media and similar.

Set a Proper Appetite for a Better Night’s Sleep

Eating and drinking before bed is not good for your sleep. Digestion is one of the most complicated processes in our body that requires using a lot of energy. So, digesting food during sleep will actually wake up your brain and exhaust your body. In order to allow your body to do its job during sleep, restore and prepare you for the next day, you should finish your meals at least 2 or 3 hours before bedtime. Also, avoid consuming alcohol and caffeine in the evening because they will interrupt your sleep. Caffeine should be taken only in the morning. When it comes to alcohol, don’t consume it after early evening has passed. Cigarettes are also brain stimulants, so avoid smoking before bed because you will have a hard time falling asleep.

Get a Good Mattress

Your mattress is crucial for helping you reach the dreamland faster. If your mattress is old, it will no longer provide you adequate support and comfort as it used to. Instead to provide comfort, sleeping on an old and saggy mattress will only cause you back pain. If your mattress is more than seven years old and has visible signs of wear off and damage, you should replace it. When shopping for a new mattress, have in mind that your sleeping needs may have changed. Choose a mattress based on your current needs. Apart from replacing a mattress, you should also replace your pillows. Pillows, just as your bed lose firmness with age and stop properly supporting your neck and spine. It is recommended to change your pillows once in two years.

Daytime Tips for Better Sleep

If you have troubles sleeping at night, try to stay active during the day. You don’t need to engage in strenuous physical activity in order to fall asleep faster. Even a walk or light physical activity will be sufficient to help your body crave sleep at night. Just make sure you don’t workout around 2 hours before bed. Exercises stimulate your body and you need at least an hour to cool down and relax in order to visit the dreamland.

Numerous parents find it difficult to get their children to bed. If you are a parent, you probably know how tough it can be. Kids often favor staying awake over going to bed. They fail to grasp the importance of getting enough sleep during the night. 

As a parent, you should know that babies, children, and teenagers need more sleep than we do. They need a proper amount of sleep as it is essential to their rapid mental and physical development. Most parents know that kids need more good sleep, but they usually don’t know how much. The duration of the rest that children should get during the night depends on the age: 

• Newborns (0-3 months) need 14 to 17 hours of sleep 
• Infants (4-11 month) need 12 to 15 hours of sleep 
• Toddlers (1-2 years) need 11 to 14 hours of sleep 
• Preschoolers (3-5 years) should sleep between 10 and 13 hours 
• School-aged Children (6-13 years) should get between 9 and 11 hours of rest during the night 
• Teens (14-17 years) need 8 to 10 hours of rest to function properly 
• Young Adults (18-25 years) should sleep between 7 and 9 hours 

Establish a Routine 

If you want to help your child to go to sleep, it is essential to establish a sleep routine. If they have a pattern before going to bed, it can help their minds to realize that it is time to sleep. This pattern should include things like a dinner, a bath, teeth brushing, and a bedtime story. Also, your kid should go to bed and wake up at the same time every day, even on weekends. 

Decrease Calorie Intake 

You should know that having dinner close to bedtime can keep your kids up. Dinner should be at least a couple of hours before the bedtime. However, if your kids are still hungry before going to bed, you can prepare a light evening snack that will keep them fueled until they wake up. For example, they can have fruits, peanut butter, or milk with cereals. Just stay away from excess sugar and caffeine. 

Sleep Environment 

Your kid’s bedroom should be cozy and comfortable. If the temperature in this room is too cold or too hot, your child can have problems falling asleep and staying asleep. It should also be dark, but if your kids are afraid of the dark, you can always turn on a nightlight, or leave the door opened and the hall light on.  

Keep the Noise Down 

It is much easier to sleep without noise. Kids need quiet so that they can fall asleep faster. Make sure to keep the noise to a minimum after the bedtime. Otherwise, they will be sleep-deprived, and it won’t do them any good. 

Keep it Comfortable 

Every child needs to be comfortable while sleeping. It means that they should sleep on a suitable bed and a comfortable mattress. If your kid is growing too fast, you should make sure that his or her bed is the right size. If they have outgrown it, and it is too small for them, you should get a new one. The same applies for a mattress – if it is old and uncomfortable, you should buy a new one as soon as you can. These things are essential if you want your kid to get well-rested while sleeping. 

Don’t Add Screens to Their Bedroom 

If you want your kids to get properly rested during the night, it would be the best idea not to add laptops, tablets, and TVs to their bedroom. Bedrooms are meant for getting enough sleep without any distractions. If you add a TV, your children will watch movies during the night, instead of resting.  

You might already be aware that not getting enough sleep can make you feel tired and cranky the next day. Not securing sufficient rest at night significantly impacts our overall well-being and ability to perform. Lack of sleep impairs our concentration and efficiency in daily tasks. It also negatively affects our mood and can pose long-term health risks if the deficiency continues over a prolonged period. Some people might not fully grasp how critical sleep is, overlooking the severe consequences its shortage can bring. It’s vital to ensure you get enough sleep every night, as failing to do so can seriously harm your health. 

Short-Term Effects 

Sleep deprivation can result in various short-term problems, including: 

• Forgetfulness – If you don’t get enough rest during the night, it can have an impact on your ability to remember things. It is crucial to get plenty of sleep if you want to keep your memory sharp. 
• Inability to Concentrate – You should be aware that sleep has an important role in learning and thinking. If you are sleep-deprived, it will impact these cognitive processes. Your attention will be impaired, and you will have troubles concentrating on your tasks and solving problems.  
• Relationship Problems – Sleep deprivation can have an impact on your mood and behavior. If you are not well-rested, you may feel nervous and moody. In these situations, people are more prone to having conflicts with others, and this can result in relationship problems. Another consequence of the lack of rest is that you will be less interested in sex than usually because of the depleted energy and increased tension. 
• Car Accidents – Unfortunately, drowsy drivers cause thousands of accidents, injuries, and fatalities each year. Driving a vehicle while tired has the same consequences as driving while under the influence of alcohol. Drowsiness slows down your reaction time, and as a result, you may not be able to react fast enough if you encounter an obstacle while on the road. Don’t drive if you feel drowsy, as you may end up injuring someone, or worse. 

Long-Term Effects 

If you are chronically sleep-deprived, you can face severe consequences: 

• High Blood Pressure – The more sleep you get, the lower the chances of developing high blood pressure. Sleep allows our body to regulate stress hormones. If you don’t get enough rest at night, and it continues for an extended period, your body won’t be able to regulate stress hormones properly, which will result in high blood pressure. It can even result in a heart attack when combined with increased heart rate. 
• Depression – The lack of sleep can contribute to the symptoms of depression. According to research, people who sleep less than 6 hours at night are more prone to anxiety and depression. They go together hand in hand – sleep deprivation aggravates depression symptoms, and depression can make it hard for you to fall asleep. Luckily, if you treat one of these two things, the other issue will also be treated. 
• Weight Gain – The lack of sleep is connected to increased appetite and hunger. When we don’t get enough rest, it impacts our body’s ability to produce hormones in charge of appetite regulation. Sleep deprivation stimulates our appetite, and we tend to crave for high-fat foods. We are also too tired to exercise, and the combination of these two things results in weight gain. 

Having recently acquired a new mattress, your expectation is probably for it to last for a considerable amount of time. Opting for a high-quality mattress is a smart decision, as it guarantees years of comfortable sleep. To protect this valued investment, proper maintenance is essential. Failing to uphold this can significantly reduce its lifespan. 

Remember that, if you take a good care of your mattress over time, you will get the most benefit from it. You should be aware that just a little bit of care and maintenance can go a long way in maintaining it in excellent shape for years. It is crucial to know more about the best ways to take care of your mattress and prolong its life expectancy. 

Regular Cleaning 

Knowing how to clean your mattress properly is essential as it will help you reduce dust build up. It is especially relevant if you are allergic to dust. You should vacuum it with the upholstery attachment once every two or three months. Regular vacuuming is the best and easiest way to clean your mattress. If you want to get rid of stains and spills, you shouldn’t use harsh chemicals as they can harm the fabric and do more damage than good. The best way to clean stains is to apply mild soap and warm water. Don’t put your sheets back on until it is completely dry. 

Proper Support 

You shouldn’t underestimate the significance of the proper foundation. If you want your mattress to last for a long time, having the proper support is crucial as it will help prevent sagging. Thanks to it, you will avoid early wear, and preserve the integrity of materials. It would be the best idea to check with the manufacturer for recommendations on the right foundation for your type of mattress. 

Rotate it From Time to Time 

If you want to even out the wear over time, you should rotate your mattress at least a couple of times per year. Rotating it head-to-toe regularly will help it wear out evenly. Although it is not required, it is an excellent idea as it will reduce the chances of softening and depressions on the surface. 

Avoid Sitting on the Edge 

Many people have a habit of sitting on the edge of the mattress. However, you should avoid it whenever you can as this behavior can weaken the sides, and travel to the center. Weakened edges can have an adverse impact on the rest of the mattress. You don’t have to worry about this issue if you have a memory foam model. 

Get a Mattress Protector 

If you don’t want to worry about stains and spills, and their influence on the integrity of foams and fabrics, you should get a protector for your bed. It is especially relevant in case of memory foam, as severe spills can cause it to collapse, and make the entire mattress prone to impressions. You should get a liquid resistant and breathable protector that will prevent mold, mildew, bed bugs and dust mites. It is an effortless way to prolong the life expectancy of your mattress, retain its shape, and preserve top layers. 

Wash Bed Linens 

Most of us are already familiar with the fact that human beings shed skin cells, oils, hair and sweat while sleeping. We also have a habit of eating in bed and leaving behind crumbs without even realizing it. This behavior encourages dust mites and bacteria, and it is very unhealthy. If you want to keep a healthy sleeping surface, you should wash your bed sheets every couple of weeks, even if you use a mattress protector.  

Let the Light In 

Every couple of months, on a sunny day, you should strip your mattress and let the sunlight in. Leaving it for a few hours on direct sunlight will help prevent moisture and reduce dust mite population.  

Adjustable beds might remind you of being sick in a hospital, don’t they? It’s a common thought since that’s where they were mostly found. But, hold on! Things are shaking up, and these ultra-cozy beds are making their way into our bedrooms. Are you a fan of supreme comfort or in search of the perfect sleep solution? Then, you’re in the right spot. Why, you ask? Well, you’re on the brink of uncovering how a gadget previously confined to hospital wards has become the key to unlocking dreamy nights of sleep.

The popularity of adjustable beds is increasing rapidly because of all the benefits that they have. They are not meant only for hospitals anymore. Now, their selection is much wider than before, and prices have come down. New designs of these products are nothing like hospital beds; they are designed especially for home purposes. They also have a bunch of different features that you can enjoy. 

Although their design varies, all of them have the same purpose – to allow us to raise upper or lower part of our bodies. This positioning has many benefits and can help us with various health difficulties. They can transform the way we sleep and relax. 

Adjustable beds differ from one another in various ways. One of the important differences among them is the degree of angle that they are built to adjust to. Most of them can adapt to between 60 and 90 degrees.  

Some people choose these beds because of health benefits that they have, while others do it because of the comfort of customization. Many perfectly healthy individuals choose them just because of their convenience. Imagine what it would be like to watch TV or read a book while you are lying on an adjustable bed. It would be much more comfortable and convenient than with regular beds. 

Common Features 

Keep in mind that adjustable beds don’t have the same features. Some of them have more than others, and it usually depends on their price. If you want more additional features, you need to be prepared to spend more money. These are some of the common features that you can find in an adjustable bed: 

• Programmable Buttons – no matter if you use wireless or wired remotes, some models have programmable settings. If you like a certain position or angle, you can save the configuration, and the next time you are in bed, you can just press the button. 
• Wireless Remote – some beds have both wired and wireless remotes; all you need to do to use them is to get additional batteries. 
• Safety Feature – in case the power goes out, some adjustable beds can be locked in position. However, those with safety features have backup batteries that allow lowering the bed to the regular position. 
• Massage – This one is one of the most popular features that people look for. Adjustable beds with massage features vibrate and assist in alleviating stress and tension. 
• Wake Features – some models come with wake functions, and they are perfect if you are not a fan of noisy alarms. They can wake you up with gentle vibrations at the time that you chose. 

Health Benefits of Adjustable Beds 

Adjustable beds can help you with numerous health problems. Some of them include: 

• Back Pain – If you adjust your bed at the head and foot, it will alleviate the pressure on the sciatic nerve, and help ease back pain. It will match the contouring of your body as close as possible. These beds can also help with neck pain. 
• Asthma and Snoring – your symptoms of asthma and snoring can be decreased by raising your head with an adjustable bed while you sleep. Sleeping with a raised head can improve your airflow and reduce obstruction from the nasal passages, thus allowing you to breathe properly.  
• Digestion – we all know that our bodies digest food while we sleep. However, lying flat can have an adverse impact on our ability to digest food. You will get the healthiest digestion experience if you lift your head a bit. 
• Circulation – If you want to improve the quality of sleep, it is crucial to keep your circulatory system in the proper condition. Some sleep positions can improve your body’s blood circulation to the heart. Adjustable beds are especially beneficial to those with certain circulation issues as they can enhance oxygen and blood flow. 
• Leg Swelling – many people have swollen legs. Some of them are affected by illness, while others stand on their feet the entire day. Pregnant women also have swelling problems. If you lay flat, it can lead to additional inflammation and swelling. You can reduce this issue if your legs are raised during the night.  

If you’re having trouble going to sleep or often wake up and can’t seem to get back to sleep, you might be dealing with a sleep disorder. Unfortunately, this is an issue that affects a lot of people around the world—they wake up during the night and find it hard to return to sleep. Some even wake up feeling as if they haven’t gotten any rest at all. If this happens to you often, it would be wise to consult a doctor. It could be that an underlying health issue is affecting your ability to get a good night’s sleep. 

What are Sleep Disorders? 

Sleep disorder is a medical condition that prevents us from getting restful sleep. As a consequence, we feel tired and dysfunctional during the day. According to research, more than 70 million Americans suffer from a sleep disorder. There are around 80 sleeping disorders types, and some of them are much more common than others. If we are sleep-deprived, we are at risk of developing severe medical problems that can even reduce our lifespan. Getting a bad night’s sleep occasionally is nothing to worry about, we have all been there, and it is not a reason to panic. However, if you have a consistent pattern of sleep deprivation, it may be a sign of a disorder that requires attention. In this case, it would be wise to consult your doctor and explain your symptoms. 

Insomnia 

It is the most common sleep disorder, and almost half of the population experiences its symptoms occasionally, whereas about 10% of all people suffer from chronic insomnia. It is characterized by difficulty falling asleep, waking up too early, and having troubles going back to sleep. It can either occur by itself or be associated with other medical conditions. If it is short-term, it is also known as acute insomnia, whereas if it lasts for a long time it is called chronic insomnia. Most common symptoms of this sleep disorder include feeling unrefreshed after waking up, lack of energy, daytime sleepiness, depression, concentration difficulties, impulsive behavior, forgetfulness, and decreased quality of life. 

Sleep Apnea 

Sleep apnea is also quite common, and it can be potentially dangerous. It occurs when a sleeper’s breathing is interrupted, and there are two types: 

• Obstructive Sleep Apnea 
• Central Sleep Apnea 

Obstructive sleep apnea is more common, and it occurs when a sleeper’s breathing stops for a few seconds during the night due to obstructions in the airways. This blockage occurs when the throat’s soft tissue relaxes and collapses into the airways, thus blocking oxygen from reaching the lungs. Partial obstruction results in snoring, whereas full blockage results in gasping sounds. Some of the symptoms of this condition include fatigue, snoring, restlessness during the night, daytime sleepiness, and problems with concentrating. 

On the other hand, when it comes to central sleep apnea, airways are not blocked, and oxygen can get to the lungs, but the brain fails to tell the person’s body to breathe. It is related to the central nervous system, and people with this disorder wake up during the night and sometimes gasp for air. 

Narcolepsy 

It is a neurological disorder that occurs when the brain is not able to control its sleep cycle. People with this condition can suddenly fall asleep during the day without any control, for example during a conversation, and experience daytime sleepiness and sudden muscle weakness. Some of the symptoms of narcolepsy include cataplexy, sleep paralysis, hallucinations, and disturbed nocturnal sleep. 

Restless Leg Syndrome 

This disorder causes an intense, persistent, and irresistible need to move legs, or sometimes other body parts, usually while lying down in bed or sitting. It falls into the category of sleep disorders as it usually occurs in the evening and makes falling asleep and staying asleep difficult. It is associated with irritability, daytime sleepiness, and lack of concentration. The exact cause of the restless leg syndrome is not familiar, but experts believe that it is hereditary. Its symptoms can be reduced by regular exercise, avoiding alcohol and caffeine, and prescribed medication in severe cases.  

Bruxism 

Bruxism is also known as teeth grinding, and it affects almost 45 million people in the United States. According to experts, most common causes of this disorder are anxiety and excessive stress. Many Americans are under a lot of stress regularly, and it is not surprising that so many people are affected by this condition. If you have a headache in the morning, after waking up, or a sore jaw, it may be a sign that you are suffering from this problem. If this is the case, you can schedule a consultation with your dentist and get a mouth guard and avoid chewing anything that is not food. 

Sleepwalking 

It is usually caused by the lack of sleep, fever, illness, or some medications. It happens during deep sleep, and it results in walking or performing other actions while the person is asleep. Sleepwalking affects children more than adults. If you or your kids are suffering from this disorder, it may be a good idea to reduce the intake of liquids a couple of hours before going to bed. 

Many people focus too much on choosing the right mattress and often overlook the importance of a good foundation. The foundation is just as important as the mattress itself. Even if your mattress is the most comfortable you’ve ever experienced, it won’t maintain its comfort or shape without a strong foundation underneath. However, the problem isn’t just about discomfort from the mattress sagging. The biggest issue comes from not having proper support.  

If your mattress doesn’t provide the proper support to your body, you may wake up in pain and aches. Having a quality foundation is crucial if you want your mattress to maintain its structural integrity, and if you want to prolong its lifespan.  

In case you don’t know what foundation is here is an explanation – it is a sturdy flat structure, usually constructed of wood, and it contains either metal rods or springs that support the entire mattress. Foundations provide the proper support for all types, including innerspring, memory foam, and latex models. 

Your foundation should be the same size as the mattress. It will support it and allow you to be comfortable at night. It can also reduce wear and tear of your mattress and absorb shock. Additionally, it raises the height of your sleeping surface, thus allowing you to get in and out of bed with ease.  

Keep in mind that placing a new mattress on an old foundation is not a good idea; it is a much better option to get a new one instead. No matter how great your new mattress is, if you have the wrong foundation, it will negate all of its benefits. Luckily, many retailers are out there, and you have a wide variety of foundations to choose from. 

Every night, people go to sleep to rest and recover for a number of hours. It’s crucial for them to have a good night’s sleep in order to wake up feeling revitalized and full of energy. Sufficient sleep is important for managing the range of activities and obstacles encountered daily. Although we all know what sleep is, grasping how it works can be a different matter.  

In the past, people believed that sleep is a period of unconscious rest. However, it is not true; it is far more complicated than that. Getting enough sleep is crucial as it enables our mind and body to rejuvenate. When we hit the sack, we go through a few sleep cycles, and each of them consists of five stages. Each stage has a unique purpose, such as hormone regulation, muscle recovery, and memory consolidation. We need to wake up at the end of a cycle if we want to feel the most rested and full of energy. If we are sleep-deprived, our bodies will be deprived of essential elements necessary to help us deal with daily challenges. A sleep cycle is a period of time it takes us to go through all stages. On average, individuals go through four to six cycles during the night, and each of them lasts between 90 and 120 minutes.  

Stage 1 

The first stage of sleep is called a transitional phase. During this stage, we are in and out of consciousness, and can be awakened easily. If we wake up, we will feel like we haven’t slept at all. It usually lasts for 5-10minutes, and we can sometimes experience a falling sensation and jump suddenly, which is known as hypnic myoclonia. Individuals with irregular sleeping habits tend to experience it more often than those with good habits. Our breathing slows down during this stage, and brain temperature and blood pressure decrease. Also, our eyes roll a bit, and we may open our eyelids slightly. 

Stage 2 

When this stage kicks in, our bodies are slowly preparing to enter deep sleep (stages 3 and 4). It lasts for 20 minutes, and during this period our eye movements stop, and brain waves and metabolic functions slow down. Body temperature also drops a bit, and its activity is reduced. It is referred to as light sleep together with the first stage. However, it is more difficult to wake up, compared to the previous period.  

Stages 3 & 4 

These two stages are also known as deep sleep, and they are the hardest to wake up from. If someone wakes you up during this period, you will be groggy and disoriented. They are also known as slow wave sleep as our brain waves slow down. Blood pressure drops even more during this period, and our breathing becomes slower and deeper. Our bodies become immobile, and there is no eye movement. These two stages last up to 45 minutes and are crucial to body rejuvenation. Growth and appetite control hormones are released to replenish tissues and muscles, and to limit the feeling of excessive hunger, which aids in the prevention of over-eating. 

Stage 5 

This stage is the only one characterized by REM or rapid eye movement. We dream during this period, and our brain and other body systems are very active, whereas our muscles are relaxed. During stage 5 our mind energizes itself, our blood pressure and heart rate increase, and our breathing becomes shallow.  

People usually rest on a mattress without giving much thought to its significance. Many have never thought about the development of mattresses and their role as an essential item in everyday living. Similar to various everyday items, mattresses have experienced considerable transformations, especially over the last century. They have a long and rich history that dates back many years.

The Oldest Mattress 

According to National Geographic, the oldest known mattress was discovered in South Africa, and it is roughly 77,000 years old. It consisted of plant materials that were gathered into mats. Back then, people could rely only on plant materials and animal skin to create everything they wanted. The first known mattress was around 12 inches thick, and its surface was 22 square feet. There was enough room on it for the entire family. It wasn’t like it is today when each family member has its own mattress. 77,000 years ago mattresses were also occasionally burned, probably to eliminate pests. Leaves were placed on top, or animal skin, to provide a cozy top layer. 

Prehistoric Nomadic People 

In the past, maybe about 10,000 years ago, people used to sleep on a pile of grass or leaves placed into a depression in the ground. They were on the move a lot and staying in one place for too long wasn’t an option. Grass mattresses were ideal as they could be crafted quickly. They most likely used animal skins on top for comfort and warmth. Prehistoric people would sleep most likely in a fetal position, which kept them cozy during the night. 

Ancient Egypt 

Ancient Egyptians had amazing inventions and technologies, and they were more developed than the rest of the world. Their advancements in engineering can surprise us even today. Their buildings still last and attract many tourists from all over the world. We are still amazed by their development. You can thank ancient Egyptians for toothpaste and eye makeup. They have also invented raised beds, and they used palm leaves to create them. The purpose of raised beds was to make it hard for insects, snakes, and rodents to crawl over the bed. It was also an excellent way to keep the sleeper off the cold ground. Thanks to them, we don’t sleep on the floor. People of high social status had beds covered with jewels and gold while others slept on beds made of plain wood. Mattresses were made of wool cushions to provide comfort. 

Ancient Rome 

In Ancient Rome, wealthy individuals slept on beds made of metal, with a metal support that held the mattress with feather stuffing. On the other hand, people who weren’t wealthy slept on beds made from wood and stuffed with wool. Poor people had to be satisfied with a hay mat on the floor. They didn’t have the luxury to sleep on raised beds; they could only dream of them. No matter the type of bed and mattress used, most people used woolen blankets to keep themselves warm. 

Medieval Times 

People who lived in medieval Europe enjoyed comfort if they were wealthy. For wealthy people, beds and mattresses had more than one purpose. Besides keeping them comfortable at night, and providing a comfortable and soft sleeping surface, mattresses and beds were also used to show off status. Most wealthy people had ornately carved beds encrusted with jewels and gold as a sign of their wealth and social status. Also, their beds were raised high off the floor. On the other hand, poor people slept on simple bags filled with hay and shared them with at least one or two family members. These bags were positioned either on the floor or simple platforms. Poor people used rough wool blankets to cover themselves during the night. 

18th Century 

During this century, the style of beds became simpler. No one used large beds encrusted with jewels anymore, and no one used them to show off status. We took a step forward in the right direction and realized that the only purpose of beds and mattresses was to sleep on them. Most beds were still made of wood, but the popularity of metal bedframes was increasing rapidly. Mattresses weren’t filled with hay anymore; they were stuffed with cotton and thanks to it provided much more comfort than in the past.  

19th and 20th Century 

In the 19th century, bedrooms started looking more like they do today. They were devoted mostly to sleep and sex. Many women also used their bedrooms for giving birth. By the end of this century, the first coil spring construction was patented, and waterbeds were invented.  

The 20th century was very busy for bed and mattress innovations. Waterbeds were gaining popularity, and box spring mattresses and innerspring mattresses were developed. In the 50s, innerspring mattresses have become the most common type of mattress, and many people used them. They were far more supportive and comfortable than previous types. Foam mattresses and pillows were also invented in the 50s. 

21st Century 

Today, we have more options than ever before and can choose from a wide variety of types and styles. Some of the most popular options are memory foam, innerspring, latex, and hybrid. These are just some of our alternatives. No matter which one we choose, we sleep on a comfortable and soft surface. We are very lucky compared to people living a few centuries ago as we have the luxury of picking our sleeping surface. We don’t need to sleep on the floor or uncomfortable bags filled with hay; we are lucky enough to select the mattress that we like the most. 

If you don’t wake up every morning refreshed and relaxed, and it always seems as your day starts getting up on the wrong side of the bed, it is time for a bedroom makeover. If you transform your bedroom into a welcoming and comfortable place for sleeping, you will not only gift yourself better sleep, but you will also ensure that each time you wake up, your day is off to a great start. Learn how to transform your bedroom into a sleep sanctuary. 

Make a Plan 

Before rushing out to the furniture store, organize your thoughts and put some of your ideas for a bedroom makeover on paper. Determine your budget and strictly stick to it. Consider the colors, fabrics, and furniture that you would like to buy and why. If you spent a night of quality sleep at a hotel, try to identify why was sleeping there so great. Try to incorporate that atmosphere into your bedroom. Think about how your ideal bedroom looks like and what feeling it should evoke. Lastly, describe how you want your bed to feel. 

Choose Proper Lighting 

Natural lighting: Although your bedroom should be used only for sleeping, it should be completely dark. During the day, you must ensure your sleeping space is bright and cheerful. To do this, you need large windows that let the sunshine in, but you should also get room-darkening blinds or drapes that will give your room peaceful darkness for sleep when you need it. They will block out any ambient light such as streetlamps, moon, stars, and light from the hallway. You can also consider wearing eye masks. If you keep your bedroom dark when you go to sleep, and make sure it gets gradually lighter in the morning, you will wake up more naturally in the morning and sleep better at night.  

Electronics: Light coming from electronic devices such as TVs, phones, alarm clocks and similar can disturb your sleep during the night, so make sure you turn them off or at least strategically place them so that they don’t bother you. The blue light that our favorite electronic devices emit interferes with our sleep cycles, and it affects the production of melatonin, the hormone that helps us shift into sleep mode. It would be the best idea to turn off your smartphone, laptop, and TV at least a couple of hours before going to sleep.  

Lighting: Choose light bulb wattage for your bedroom that offers gentle or ambient light. You don’t need a bright light as you do in your office. Lower wattages, around 45 to 50 watts, are ideal for creating the perfect sleeping atmosphere. They are also great for reading in bed. If you need brighter light in your bedroom, opt for dimmer switches that help you control brightness as needed. Don’t forget that the light intensity can affect your circadian rhythm. 

Get the Right Bed 

Your bed is the most important part of your bedroom, and it must be comfortable and designed to meet your needs. When it comes to creating a sleep sanctuary mattress has a vital role. Without a quality mattress, you will have troubles sleeping comfortably at night, so consider replacing it as a part of a bedroom makeover. Many mattresses last eight or nine years, and if you have had your mattress for 15 years, it means that you should replace it. Over time, they lose their initial comfort and support and start sagging. If you notice any sagging or lumps, you should get a new model. Also, consider replacing your current mattress if it is too small for you and your partner and if you tend to wake up in pain and discomfort. In case you have troubles getting enough quality sleep at night, it indicates that you need a new sleeping surface. 

If you decide to get a new mattress you need to keep in mind that the quality of the product is vital. You shouldn’t choose models of low quality just because you want to save some money. Luckily, many quality mattresses are available on the market at affordable prices. You don’t have to spend a lot of money on a high-quality model. It is crucial to choose the one that meets your needs. For example, the right mattress should be comfortable and keep your spine properly aligned. Pressure relief and cooling benefits are also important when it comes to choosing a mattress, and so is the firmness. People’s preferences when it comes to firmness vary, depending on their weight, favorite sleep position, and needs. Materials of the mattress and the size are also something that you should take into consideration. All in all, you need to consider all these factors before purchasing a new sleeping surface for your bedroom.  

The choice of pillows is also crucial, and you should replace them every few years. Over time, pillows collect allergens such as dust mites, mold, and skin cells. That’s why you shouldn’t wait for too long to get a new one. Luckily, there are many hypoallergenic models on the market that are resistant to dust mites and bacteria. When choosing the right pillow, you need to make sure that it keeps your spine straight and provides the proper relief from pain and pressure. Conforming and firmness level are also something that you should consider. If you sleep on your back, you should opt for a pillow that will keep your neck and spine in the proper position. Pillows for side sleepers should keep their spine straight, and people who sleep mostly on the stomach should choose thin pillows that will prevent them from arching upwards when sleeping. 

Eliminate Noise 

In order to transform your bedroom into a sleep sanctuary, you need to eliminate or reduce all irritating noises. Noise coming from phones and gadgets can disturb your sleep so make sure you silence them before going to bed. Outside noise such as train horns, the sound of passing cars, garbage trucks, people passing by, and other common noises can also disrupt your sleep. If you have troubles sleeping due to some noise, white noise may help you – try turning on a fan, air purifier or even a small fountain. You can also find many white noise machines on the market. These white noises will help block other irritating sounds and help you fall asleep faster when it is time for sleep. Playing calming music can also help. When we listen to relaxing music, our body relaxes, our heartbeat and blood pressure drop, and we simply feel calm. All of these things prepare our body for sleep. If you sleep with a partner who snores, and decongestants and similar stuff don’t help, you will have to visit a sleep specialist. 

Set the Right Temperature 

A bedroom that is too warm or too cold will prevent us from getting enough proper rest that we deserve. Temperature preferences vary from person to person. However, research shows that the ideal temperature for sleep is around 65 degrees Fahrenheit. Hot bedrooms can interfere with the body’s natural temperature and prevent us from falling asleep and staying asleep throughout the night. Cool temperatures are much better for sleep. That’s why it seems to us that it is easy to fall asleep on rainy days – the temperature drop before the rain starts makes it easier to drift off to dreamland. The best way to set the temperature properly is to add a programmable thermostat to your bedroom. Blackout curtains are also effective when it comes to keeping the bedroom cool as they not only prevent the light from waking you up, but they also prevent the sun’s heat from warming up your body. Additionally, you should consider using specifically designed cooling mattresses and pillows as they don’t retain body heat, and will maintain the right temperature throughout the night. If you want to stay cool, another option is to sleep naked. On the other hand, if you want to be warmer, you should wear socks.  

Choose Your Colors 

Another thing that you need to know about creating a sleep sanctuary is that the colors you choose not only affect the appearance of your bedroom, but they can also impact your mood. You should stay away from bold and bright colors because they have a stimulating effect on our mind. Instead of that, you should look for colors that help you relax. Neutral colors and pastels are the best choices as they are relaxing and can improve your sleep.  If your room is small and you want to make it look bigger, choose lighter colors. If you want your room to appear smaller and intimate, opt for darker colors. Splashes of color are only allowed with décor and bedding. 

Get the Best Materials 

The materials you choose can significantly affect the quality of your sleep at night. When it comes to sheets and pillowcases, test different materials and opt for the one that is the most comfortable and appealing to you. The materials should be soft and cold to touch. That way, you will sleep comfortably throughout the night, and you won’t have to worry about sleeping hot. If you are prone to allergies, it would be the best idea to choose hypoallergenic pillows, pillowcases, and bed sheets. When it comes to pajamas, make sure they are soft and comfortable, and that they are made from breathable and natural materials. The best choice when it comes to PJs is opting for those made with 100% cotton. If you plan to add a rug to the bedroom, add one that will feel good to your feet. 

Décor Details 

You don’t need a lot of details to create a perfect bedroom that is comfortable and welcoming. Clutter can cause stress and discomfort, so make sure you avoid it by keeping your accessories to a minimum. Your bedroom should be a place where you can feel relaxed, and if it is cluttered, you will be under stress and won’t be able to relax properly. You need to add details that will create a calming environment. Adding meaningful photography and a fresh plant will be enough to make your bedroom a happier and healthier place to sleep. 

Have in mind that when it comes to bedroom makeovers, less is more. Not only multiple pillows, duvets, and other accessories will make your bedroom look tasteless, but they will also disturb your sleep. Get only the accessories you need. If you want to buy a bunch of pillows, make sure you remove them every night before going to bed. 

Add Scents 

Not only surrounding yourself with lovely smells is pleasant, but it will also help you sleep better at night. Studies have hinted that lavender oil could have a positive impact on your heart rate, skin temperature, and it can even decrease your blood pressure. Vanilla, jasmine, rose, and sandalwood can also relieve you of stress and anxiety, help with depression, and improve your sleep quality. Chamomile can also help send you off into a deep sleep. On the other hand, peppermint and lemon have the opposite effect as they are activating scents. No matter if you get these scents in forms of essential oils, candles, or pillow sprays, they will help relax your mind and body.