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A Little Sleep Self-Help for Your Home

Written on April 28, 2014 at 12:30 pm , by

Sleep—it’s that elusive thing all moms crave and rarely get enough of, especially with younger kids around. Most of the tips we’ve given you so far focus on the health angle—when to exercise, how to curb caffeine consumption and how to deal with a sleepless night. But when was the last time you considered what your home has to do with a good night’s sleep? Turns out there’s probably more of a connection than you think. The good news is that just a few small changes could have a big impact on the quality of your zzz’s.

Use your senses—smell, in particular.
According to the National Sleep Foundation, lavender has been shown to decrease heart rate and blood pressure, which can make you feel extra relaxed. So try a lavender-scented candle on the nightstand before turning in, or tuck a fragrant sachet inside your pillowcase. Better yet, wash and dry your sheets, PJs and other nighttime linens in the new lightly lavender-scented Sweet Dreams collection from Tide, Bounce and Downy. If you’re sensitive to fragrance, keep it to a single dryer sheet. Even a hint of lavender could help get you into slumber mode.

 

Make the bedroom a gadget-free zone, especially at night.
Face it, with the popularity of tablets, e-readers and laptops, more work, reading and Netflix watching is done in bed these days than ever before—it’s just so comfortable and convenient. We’re not suggesting you never marathon a series or ban the Kindle from bed, but be sure to limit that activity to daytime. Dr. Ian Smith, celebrity physician and wellness expert from The Doctors, recommends turning off all devices, including your smartphone, at least 30 minutes before bedtime. If you want to read, do it the old-fashioned way, with a book. Don’t use your phone as an alarm clock, because that gives you an excuse to leave it on all night and be tempted to check it.

Keep your bedroom cool, dark and quiet.
Creating the right environment is key for falling and staying asleep. Shop for breathable sheets, PJs and other bed linens, says Kelly Ellis, director of integrated marketing at Serta International, who notes that flannel sheets, while certainly cute, are best avoided, even in winter. Dim the lights in the evening to tell your body that it’s time for sleep, and choose calming decor—think whites, blues, grays, tans and other tranquil hues.

Replace that old pillow.
Everyone seems to know that mattresses eventually need replacing, but so do pillows. According to Erik Brandt, VP of iComfort brand development at Serta International, they should be updated more frequently than mattresses for optimal comfort. (How long have you been holding on to yours?) The cooling action of the iComfort Scrunch Pillow’s memory foam particles is right on target for enhancing anyone’s sleep experience. At $79, it’s a bit of an investment, but what better to splurge on than a good night’s sleep, right?