Sleep comfort – What is it?

Tossing and turning while failing attempt after attempt to fall asleep? Or do you find yourself frequently waking during the night and having difficulty falling back asleep? It could be as simple as the discomfort of your sleeping environment that is robbing you from a good night’s sleep. Many people overlook the value of a comfortable sleeping environment as correlating to a great night’s sleep; most think they can get by with what they have or don’t realize all the factors that contribute to a comfortable sleeping environment. These important factors include the obvious comfortability of your pillow, mattress, and bedding as well as overlooked factors such as lighting, room temperature, noise (or lack of), and your sleeping partner.

What causes it?

Not comfortable in your bedroom? If you aren’t comfortable, then it will be very difficult to fall asleep at night. You could end up laying there for an hour or more; tired, but unable to fall asleep. You could also wake up in the middle of the night out of discomfort and have trouble getting back to sleep. `

We’ve all been there; typically, when sleeping someplace new like in a hotel. For some reason, we can’t get comfortable and end up fighting a restless night. This could be happening at home in your own bed. Beds and pillows change the longer we sleep on them. They flatten out, become lumpy and uncomfortable, and might even start to cause pain. Be aware of the changes to their comfort and changes in your quality of sleep.

Lighting plays a much larger role in sleep than most may think. Our bodies are naturally adjusted to the effects of light and darkness as it relates to sleep. When it’s light, our brains tell us that it’s time to be awake, and when it’s dark, our brains tell us that it is time to be asleep. Mixing up the two and having bright light, or any light, when it’s time to sleep, can confuse your brain and result in disrupted sleep and even insomnia.

Did you know your body temperature drops when you are asleep? This is why you may find it difficult to fall asleep when you are in a hot room. Your body naturally wants too cool off when it’s time to sleep. No fan and no A/C in the hot summer months could mean no sleep.

Unless you sleep alone, you know that sometimes your bed partner doesn’t make it easy for you to fall asleep or stay asleep. If they snore then you may race to see who falls asleep first, if you lose then your prize is either insomnia, a restless night of sleep, or both. If they move a great deal in your sleep, then you probably have had difficulty staying asleep throughout the night, at least from time to time. They also may get up to go to the bathroom in the middle of the night. There are many different ways that a bed partner can affect your sleep and if they are making it difficult for you, then you need to address these problems in a healthy and respectful way.

Possible solutions

Switch pillows – Sleeping on the wrong type of pillow for your preferred sleep position could be the cause of your awakenings due to the discomfort and chronic back and neck pain they can cause. Also, use pillows to position your body properly. If aches and pains are waking you up, using pillows to provide better support to your body can greatly improve your chances of achieving restful sleep. If you like to sleep on your back, but wake up with back pain then place a pillow beneath your knees to keep them supported and slightly bent; this will take a lot of stress off your lower back.  If you prefer to sleep on one side or the other try placing a pillow between your knees to achieve better alignment of your hips and help keep your lower back from twisting, which is better for your spinal discs, joints, and soft tissues. You may get neck pain or lower back pain if you like to sleep on your stomach but have a large bulky pillow. Try using a flat pillow to support your head to maintain proper neck alignment. If you still are experiencing discomfort sleeping on your stomach, try placing a flatter pillow beneath your hips/abdomen to maintain the natural curve of your lower back and alleviate pain.

Try out a more comfortable mattress – Sometimes the cause of your trouble sleeping through the night is simply your mattress.  While any type of mattress can work for you, it must provide the right balance of both support and comfort. If you can see compression in some part of the mattress, find yourself shifting positions a lot, or have back shoulder, or any other type of joint pain waking you up, it’s time to look for a new one.

Make your room colder – In order to fall asleep and stay asleep, your body temperature needs to lower. Give it a hand by turning on a fan, opening a window, or turning up the AC to make your room cooler. You may find that the combination of a heavy blanket or comforter and a cold bedroom has a soothing, swaddling feeling that nurtures sleep.

Rid your room of sleep stealing noises – A quiet environment is much easier to fall asleep in. However, some people fixate on the silence if it is too quiet and this can keep you from falling asleep too. In this case, consider running a fan or a white noise machine for a consistent, soothing sound instead of loud silence. If you have a smartphone browse your options at the app store; there are many different apps designed to create sleep inducing noises, from white noise machines to meditation soundtracks.

Solve issues with your bed partner – If your bed partner is disturbing your sleep due to snoring, rapid movement throughout the night, their own insomnia or disrupted sleep, then consider going over our other pages addressing these specific sleep disruptions and sleep conditions. Formulate a plan together how each of you can best address your own and collective sleep disturbances based on the possible solutions you find most helpful.

Why get treatment?

The last place you should be sleeping poorly due to an uncomfortable sleeping environment is your own home. This is where you will be sleeping every night for quite some time so take the care it needs, and you deserve to ensure a good night sleep. The easiest fixes are changes to the external environmental factors that may be disrupting your sleep. These simple solutions could be just what you are missing and quickly get you the rest you need to enjoy the night and function during the day. If your partner is disrupting you and you believe either you or they may have a more serious sleep disorder, let Vitalisticshelp. Take advantage of the services we offer that provide you with the insights you need to overcome your sleep barriers. Make your next night of sleep your best night of sleep.