What qualifies as a good night’s sleep you ask? Well, there are always many factors that contribute to whether you have poor or quality sleep, many of which we often take for granted. The list is endless but here are 5 common factors that we believe contribute to sleep quality.
1) Mattress and Bedding. The obvious one of course is your sleep surface either offers poor support, insufficient pressure relief, improper alignment, heat retention causing thermal imbalance or even a poor quality foundation which is likely offering inadequate support for your mattress. Feel free to contact us further should you need more information on the most suitable mattress that fits your needs.
2) Stress. That which at one time or another effects us all and effects more than just sleep. Having an outlet to relieving daily stress triggers in your everyday routine is key to controlling the amount of stress you have when going to bed each night. In the end we all have stress at some point and although it greatly effects our health it usually is just one factor in a list on many that contribute to a lack of sleep.
3) Sleep Routine. If you have ever been a shift worker or your work from home you already know it is extremely difficult to develop a regular sleep routine. When work is the contributing factor to a lack of restorative sleep you need to find other ways to relax your body and mind. The easiest way is to find a dark, quiet room at home. No TV or artificial light from tablets and other electronic devices! Read this recent survey from the National Sleep Foundation on how communication devices like tablets, smart phones, video games, and TV’s in our sleep environment are contributing factors to our sleep and overall health. If you can’t relax in quiet darkness either try meditative instrumental music or even nature sounds from portable sound machines like rain, ocean, waterfall, and rain-forest that are featured on The Mattress & Sleep Company’s website under sleep aides. Developing a proper sleep routine is essential keeping your mind and body fresh and will eliminate the need for stimulants like caffeine and sugar based energy drinks. )
4) Diet. Yes we what we eat and drink. All of us are guilty of indulgences that effect our sleep and overall heath. Avoiding late evening snacks and drinking too much before bed especially coffee/espresso will decrease the likelihood of your deep sleep being disturbed which is key to repairing tissue damage, increased memory retention, and increased hormone levels. Everything in life has to balance so always try to balance the indulging foods with healthy alternatives and your sleep quality will increase significantly.
5) Exercise. The dreaded exercise word! Yes people exercise is another ingredient to achieving a deep sleep that refreshes, restores and rejuvenates your body. No you don’t have to lift weights or do the hamster wheel on a treadmill feeling some people get from time to time. Simple movement like walking to the store instead of driving, taking the stairs instead of the elevator, and even walking through the mall for an hour is a benefit. The type of movement is often based on overall health, endurance, and of course budget. The main point is that you don’t need to belong to a gym to receive sufficient exercise and movement to improve your health and sleep environment.
Adapting Your Sleep Environment To Achieve A Deep Restorative Night’s Sleep
Here is a couple of areas that you can change within your bedroom to increase the quality of your sleep by adapting the sleep surface to suit your specific needs. Please always remember the darker the room the greater chance you have to reduce stress and allow your muscles to relax which are vital in achieving deep sleep.
Every individual has unique needs when it comes to their sleeping environment. Room temperature can determine the type of bedding ensemble we would recommend. For instance someone with an under-active thyroid or poor blood circulation will often lead to them to purchasing a warmer type of bed linens such as our organic cotton flannel, which will alleviate feeling cold throughout the night. If you sleep relatively warm then Linen and Micro Modal® would be great alternatives for those wishing to sleep cooler.
There are many challenges to choosing the most suitable duvet/comforter. Room temperature and sleep environment are key elements when deciding on what type of duvet to choose. However always take into consideration whether you sleep warm or cold to ensure you are making the correct choice. Our Down Duvets from St. Geneve offers the broadest temperature ranges for pillows and duvets available today. Tiny air pockets provide great insulation but down also has the ability of allowing water vapour to pass through it without losing warmth. This makes St. Geneve down one of the best possible solutions for adapting to the widest range of environments. Below is a list of different weight and temperature options of our Duvets:
These duvets are recommended for average sleepers in cool to cold bedrooms. Regular duvets are guaranteed to be warm enough for a period of 10 years, or St.geneve will add more down at no charge (providing that the duvet has been properly cared for, and a duvet cover has been used at all times). Please note that down cannot be removed from a duvet.
These duvets are recommended for warm sleepers, and for heated bedrooms.
These duvets are recommended for very warm sleepers, in warm conditions.
He’s hot, she’s not. We can make a duvet with different weights on the two sides, for example; a lightweight on one side, and a regular on the other.
Please feel free to view our duvet buying guide to give you a very transparent look into all the different options available.