BUY A NEW MATTRESS
Research online before going shopping. Once you have a price range nailed down, you can begin comparison-shopping for mattress models.In addition to the total cost of a mattress, also make note of five things:
- Return Charges and Policies
- Additional Charges
- Trial Period
Talk to your doctor. If you have a health condition, then take an advice from your doctor which might be helpful.
Watch out for gimmicks. Mattress sellers will label mattresses as “orthopedic” or “medically-approved,” which may help you to choose your mattress based on your sleep needs.
Take the mattress for a test drive. When shopping for a mattress, try to lie on the mattress in the store for at least 10 to 15 minutes.
Check the warranty. A good mattress will have a minimum of a 10 year full replacement or non-prorated warranty.
Protect your investment. Don’t forget some kind of waterproof mattress protector. Stains will void your warranty.
CHOOSE THE RIGHT MATTRESS & BEDDING
First thing to do before going for a new mattress is to analyze yourself based on your sleep preferences. The following are the things to keep in mind while choosing the mattress,
Budget: Create a ‘mattress budget’ that aligns with your personal finances. The cost of a mattress will depend on factors like size, composition and brand.
Remember: It is not necessary to buy an expensive mattress to give you a comfortable sleep.
Firmness: A general rule of thumb: the higher you are on the BMI (Body Mass Index) scale, the firmer you will want your mattress.
- Below average BMI: Soft or medium
- Average BMI: Medium
- Above average BMI: Firm
Sleeping Positions: Your sleeping position is a crucial consideration when deciding on a firmness level.
- Side sleepersgenerally prefer a softer mattress. A soft surface allows the mattress to conform to pressure points in the shoulders and hips, as well as the arm that gets tucked beneath side sleepers, preventing numbness and tingling.
- Stomach sleepersget more comfort out of a firmer mattress. Pressure in the hips and pelvis is much greater for stomach sleepers, because these are the points supporting most of their weight
- Back sleepershave the most range in firmness, as pressure is more evenly spread across their pressure points while they sleep. Because of this, back sleepers can find comfort on soft, medium, and firm mattresses.
Mattress type: Based on the firmness level and sleeping position you can choose you mattress type. There are different types of mattresses,
- Spring mattresses have that nice bouncy feel. When layers of foam are combined with spring mattresses, they provide additional support and that cushy feel.
- Foam mattresses:If you are looking for a cushy feel to your mattress, thenFoam mattresses should be your choice. Foam mattresses are often firm and become supple when you lie down on them. Hence, good foam mattresses provide a cushy feel right from head to toe with a touch of firmness beneath.
- Rubberised Coir Mattress:Rubberised Coir mattresses provide that extra firm base and help you remain cool in summer and warm in winter. It is much suitable for those who prefer organic mattresses.
Bedding: Your mattress is an expensive investment meant to last for at least 5-7 years. You need to protect this investment from stains and sweat by covering it with a waterproof mattress protector.
In case, your mattress is more firm than you expected it to be, you can soften the feel by purchasing a suitable mattresstopper made from either fibre or memory foam.
Lastly, if you wish to avoid the hassle of making a bed daily, you can use a duvet instead of a top sheet. Duvets can also be used for providing warmth and are more comfortable than blankets. In India, duvets are known as Razai.
CHILL BEFORE BED
Lower the temperature of your bedroom before you climb into bed. Lower temperatures tell your body it’s time to sleep. If your bed partner objects, just tell him to bundle up. But remember a room that’s too hot and a room that’s too cold can both mess with your sleep.
SCHEDULE A MASSAGE
Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.A massage can also help you relax and signal your body that it is time to sleep.
HAVE A BATH
A cozy soak raises your body temperature slightly. Then, when you hop out, you’ll cool down quickly, which mimics the natural drop in body temperature caused by the brain as it readies the body for sleep. A warm bath before bed seems to help people fall asleep more quickly, but also get better quality sleep.
SHUT THE LIGHT
Your bedroom should be free from any light. You sleep better in the dark. If your eyelids flutter open as you move from one stage of sleep to another, even streetlights or a full moon can wake you up. Use either blackout curtains or eye shades to block out light.
IGNORE THE CLOCK
Turn your clock’s face or digital readout away so you can’t see it. We wake slightly throughout the night. At that time looking at the clock may disturb you out of sleep.
RELAXING ACTIVITY BEFORE BEDTIME
Create a “toolbox” of relaxing bedtime rituals to help you unwind before sleep. For example:
- Read a book or magazine by a soft light
- Take a warm bath
- Listen to soft music
- Do some easy stretches
- Wind down with a favorite hobby
- Listen to books on tape
- Make simple preparations for the next day
- Dim the lights in the hours leading up to bed
AVOID HEAVY MEALS FOR DINNER
Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.
Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.