TIPS & TRICKS TO GET MORE COMFORTABLE & BETTER SLEEP

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Updated: January 22, 2021

TIPS & TRICKS TO GETTING MORE COMFORTABLE & SLEEPING BETTER

By 

Mark “Coach Rozy” Roozen

For me there is nothing better than to slip on an old pair of sweat pants (I have my favorites!) and an old sweat shirt after a long day.  It’s the same pair I hang out in and wear when I jump into bed! Having just the right clothes or pajama’s to wear, having the perfect spot in your bed is great to get some rest each night.  But making some minor changes could transform your bedroom from a place you go for some shut-eye to the ultimate relaxing oasis.

If it’s hard for you to get comfortable or get into the deep sleep, we’ve put together some tips and tricks to help you find the way to get the best sleep each night.

1. PUT ONE FOOT OUTSIDE THE COVERS

If you’re too hot or too cold, it’s going to be really hard for you to get a good night’s sleep. Putting one foot outside the covers might seem silly, but there’s actually a science to how it can make you more comfortable in bed.

A cool sleeping environment is an important ingredient for obtaining a good night’s sleep. Some people find that sleeping with a hand or foot outside of the bed covers can help with body cooling, as heat dissipates quicker through the body extremities.  Try it tonight – pop those piglets outside the covers and see how you sleep!

2. HUG A PILLOW

Sometimes the only thing you need to get more cozy is an extra pillow. If you sleep with it between your knees, experts say it can keep your body better aligned, preventing back pain. Plus, aside from the body benefits, it’s also great for anxiety because it’s found to be super-soothing and can give you a sense of comfort, safety, and security.

3.  GIVE YOUR PET THE PUSH

While pets can be a benefit for some folks as they sleep—helping with feeling calmer and giving you a sense of security—they can also impact your comfort levels. Having pets in bed with you have been shown to cause sleep disturbances and make it harder to fall asleep…not to mention be total bed hogs.

4. WEAR PROPER PAJAMA’S

It’s not just your sheets and bedding that affect the level of comfort you experience when you’re in bed—it’s also what you’re wearing. Experts recommend breathable and lightweight cotton due to its ability to keep your body at the right temperature, and bamboo for its moisture-wicking abilities.

5.  OR – SLEEP IN THE NUDE

If no fabric seems to be the right fabric when it comes to keeping you cozy in bed, why not just ditch it altogethetr.  Those “folks in the white coats” (Experts!) Say it’s been shown to help keep you cooler at night and even enable you to get a more restful sleep.

6.  GRAB A SET OF EAR PLUGS 

It’s nearly impossible to get comfortable in bed when you’re dealing with the loud noises coming from the apartment above or outside noise below you.  To actually fall asleep—and stay asleep—the Cleveland Clinic  recommends buying some earplugs or using background noises, like white noise.

7.  PICK THE RIGHT TEMP

What you wear to bed plays a big role in keeping you at a comfortable temperature while you sleep, but the temperature of the room plays a big role in helping you drift off, too.  Studies have found the best temperature to keep your room at is 65 degrees, which tends to be the most optimal temp for sleep, making sure you’re not too hot or too cold.

8.  PICK THE RIGHT SHEETS WITH THE RIGHT TREAD COUNT

How can you be comfortable in bed without super-cozy sheets, pillowcases, and other bedding? The fabrics you cuddle up with at night are incredibly important in getting quality rest. Studies find that choosing a sheet thread count between 200 and 400 is the best option to find sheets that are soft and breathable. Think going with natural materials—like cotton, bamboo, or linen—to avoid overheating and sweating all night.

9.  PUT THOSE SHEETS ON THE RIGHT MATTRESS

Your mattress makes a huge difference in how comfortable you are when you’re in your Bedroom. With one that’s crappy quality, it’s going to be nearly impossible to sleep well. There are a couple of things to keep in mind when picking the perfect option: comfort and support.

For some people, a firmer bed will feel just right, while others will experience greater comfort with a softer mattress, which you can buy if you check over here.  You want something that supports your body without sinking at the hips, allows relief and comfort at pressure points, including the knees, hips, shoulders, and head, and lets your muscles relax throughout the body—especially at your back.

10. SPRAY SOME LAVENDER ON YOUR PILLOW

When you’re trying to calm down at night, there’s nothing that’s going to help you zen out more than spritzing some lavender on your pillowcase. According to science, the scent is backed by science in its ability to put you in a more relaxed state, helping you get a deeper sleep and making you more calm and comfortable over all.

11.  WASH YOUR BEDDING REGULARLY

It’s recommended that you should be washing your sheets and pillowcases at least once a week. But don’t stop there: Also wash your mattress cover and comforter on a regular basis, too.  Also, get to a place you can even stick your pillows in – find a large washing machine that can handle the big stuff.

12.  KEEP SCREENS OFF & OUT

Be on your phone, watch TV or even do computer work from your couch all you want – but leave your screens out of the bedroom—if you want to stay calm and comfortable, that is. According to the Mayo Clinic the exposure to light-emitting screens right before bedtime is going to make it harder for you to fall asleep.

COACH ROZY’S BONUS TIP: BUY BLACKOUT CURTAINS

It’s hard to create prime sleeping conditions these days—especially if you live in a city or residential area. Maybe you do shift work and need to sleep during the day.  Lights shining in your eyes can prevent you from getting comfortable in bed, and that’s exactly why blackout shades are a must-buy.  You’ll be able to sleep at any time of the day (or night – even with bright lights that normally come through the window!).

Try some of these tricks and tips to get a great night sleep and ELEVATE to your best year yet!

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