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How to Create Your Sleep Sanctuary

As a night-shift worker, the best gift you can give yourself is a good day’s sleep—and that starts with a comfortable sleep room. 

Your bedroom should be a refuge—a place away from the outside world and the demands of our jobs. Things like a decent mattress, comfy pillows, and nice bed linens create an inviting place to snooze the day away. Keep reading to find some helpful tips for turning your sleep room into an ideal oasis for catching some Zzz’s.

 

Find the right mattress

A good mattress is the foundation of good sleep, and finding the right mattress can significantly improve your sleep quality. You have enough to worry about while trying to sleep during the daytime—you don’t want to add an uncomfortable mattress into the mix. 

Depending on their sleep preferences, the perfect mattress looks different for every person. For example, if you experience back pain, a firm mattress might be your best option. On the other hand, if you often find yourself feeling too hot while sleeping, a cooling mattress might help you get the perfect day’s sleep. Figuring out your needs and priorities first will make it much easier to find the perfect mattress for you.

There are decent mattresses available in almost every price range. If you can’t afford a mattress upgrade, try a feather bed or memory foam topper. Both will provide an extra layer of comfort to your existing mattress.

Use good bedding

Your bedding can have a huge impact on your sleep. If your bed linens are warm, welcoming, and comfortable, you’ll probably have a much easier and more enjoyable time falling asleep. Fluffy pillows and a lightweight feather duvet can make almost any bed feel luxurious. It doesn’t have to be fancy, but keeping fresh, clean sheets on your bed can make a big difference. Here are some ideas on upgrading your existing bedding for maximum snoozing potential.

Flannel vs. cotton sheets

Your winter bedding should leave you wanting to spend all day cozied up under the covers. If this isn’t the case for you, you might want to consider investing in a set of flannel sheets. Flannel sheets have a fluffy texture that gives an instant feeling of warmth, making them perfect for the sweater weather months.

On the other hand, cotton sheets can give a delightfully cooling experience. Cotton is generally more breathable, allowing air to flow easily instead of trapping warm air. If you tend to sleep hot, cotton sheets may be the perfect choice for you to have a comfortable day’s sleep.

Blankets

Sleeping well has more to do with your mattress and your sheets—you want to feel snug as a bug in a rug under your dreamy, cozy blankets. There are many different types of blankets you can add to your sleep sanctuary that all serve different purposes. These include:

  • Duvets. A down or down alternative duvet can keep you cozy and comfortable all year round. Duvets are both warm and breathable, and there are endless options of duvet covers to choose from to customize your sleep experience.
  • Throw blankets. Throw blankets are both festive and functional, making them the perfect added layer of coziness for your bed. Adding a quilted or waffle throw to the end of your bed is an easy way to add an extra layer of warmth, comfort, and luxury.
  • Heated blankets. If you have a hard time staying warm on those cold winter days, using a heated blanket can be a serious game-changer. Most heated blankets come with a timer, and many can even connect to your iOS or Android device, making them both cozy and practical.

 

Invest in a weighted blanket

A weighted blanket acts like a warm hug that can help sleepers fall asleep faster and stay asleep longer. The blanket simulates deep touch pressure and has been shown to increase melatonin and may also help with anxiety management. This natural approach to inducing relaxation can lower heart rate and blood pressure, promoting restful sleep. They are great for reducing stress and increasing relaxation. 

These heavy blankets are made with glass microbeads that are evenly distributed and sewn into a duvet to add heft, with gridded stitching to make sure the tiny weights remain uniformly distributed. They are made in various weights, usually ranging from 15 to 25 pounds. Ideally, a blanket should be approximately 10% of your body weight. You can easily find one online and get it shipped to your door.

 

Pillows

No sleep oasis is complete without the perfect, plush pillows. How many pillows you choose to have on your bed will depend on your individual preferences, but two pillows are a good general baseline for most people. You can find comfortable options in down, down alternative, foam, gel—the list goes on! Finding the pillow that’s right for you can make all the difference in the quality of your sleep. And to make your bed even more inviting, it’s never a bad idea to add a few fun throw pillows into the mix.

It is well worth it for night shifters to invest some time and effort into creating their ideal sleep room oasis. Doing so can make the difference between restless sleep and a blissful day full of well-deserved and much-needed rest.

Last updated: 2023-03-06

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