Creating the Prefect Bedroom

Getting enough sleep is critical to your overall well being.  Sleep deprivation affects more than 70 million Americans and people are spending $ 24 billion a year trying to fall asleep.  The golden rule of bedroom essential is that what will enhance sleep, relaxation, and rejuvenation stay in the bedroom and avoid or remove what will interfere with sleep.  Here is how to choose wisely.

• Mattress.  Choose a right size and length bed for you and your mate.  The more room you have to move around, the more comfortable you will both be.

There are three basic types of mattress to choose from:  the inner spring construction; the air-filled models; and the foam mattresses.

1.  The inner spring construction is the most common; it is consists of steel coils and covers with layers of padding.  One good measure of how well it will support your body is the number of coils it has.  For a full-size mattress, you need a minimum of 350 coils, 480 coils for a queen-size, and 580 for a king-size mattress.  Expect to pay anywhere from several hundred dollars to $ 2,000.

2.  Air-filled type allows you adjust the firmness of your bed.  The mattress is composed of air chambers surrounded by foam.  Select one with a top layer of high-density foam.

3.  Foam mattresses come in latex, either natural or synthetic rubber; polyurethane, which varies in density; and viscoelastic, the similar type is the memory foam that molds to your body’s shape.  The foam retains heat, so if you get hot while sleeping, look for open-cell construction for maximum air permeability.  The memory foam mattress costs from $1,000 to $ 5,000, for a thicker mattress covers in silk or satin.  

• Pillows.  The type of pillow that you should choose depends on your favorite position when you sleep.  If you sleep on your stomach, select a soft pillow so you won’t strain your neck.  If you lie on your back, use a medium pillow so that it will hold your head as though you were standing upright.  If you lie on your side, opt for a firm pillow so you can breathe easier.  If you roll around a lot in your sleep, go with a medium pillow.  Select an appropriate pillow for each person.  You may need to have two different types of pillows on your bed if your bed partner has a different sleeping position than yours.  Invest in Dacron polyester-filled pillows.  They are more durable than traditional foam and won’t get moldy when exposed to dampness.   

• Bed linen.  Quality of tread or fiber, high number of thread counts, the weave, and finishes are what counts for luxury sheets.  Look for sheets or bed linen labeled “Egyptian long-staple”, “pima”, and “Supima” Percale with a thread count of 180 or higher.  If you suffer from allergies or from chemical sensitivities, look for finish-free option:  organic sheets, which are untreated and woven from cotton grown without the use of pesticides.  They are available in a variety of colors; cost $60 to $90 per set.  Know that you will have a harder time keeping the sheets wrinkle free.  Here are what made up high-quality sheets.

1.  Fibers.  If you are looking for the cool, soft feel, nothing beats 100 % cotton.  Cotton fiber wicks moisture away from your skin.  It is a water-loving fiber which will release dirt easily when wet and cotton sheets are less likely to stain than polyester blends.  Look for high quality long fibers on the label.

2.  Weave.  Percale is an upscale plain weave (woven from equal number of vertical and horizontal yarns and are the least expensive).  Sateen weave have more vertical than horizontal yarns.  The higher proportion of vertical treads results in an extremely soft fabric but it is more prone to pill and tear than a plain weave.  Intricate weave such as jacquards and damasks have textured feel, with a pattern alternating from satiny soft to course and thick.  They can be as durable as plain weave, but they are made on special looms and are considerably more expensive.

3.  Finish.  Most sheets are treated with chemicals including chlorine, formaldehyde, and silicon to keep them from shrinking, losing their shape, and wrinkling.  Some sheets are treated with alkalis to produce the sheen effect.

4.  Dye.  Patterns and colors are usually applied to the sheets after they are woven which means the sheets may feel stiff until you have washed them a few times.  The softest and most expensive colored or patterned sheets, including jacquard weaves, are made of yarn-dye fabrics that are woven from colored yarns.            

• Blankets or comforters.  A comforter cover made of quality cotton such as Egyptian cotton will become softer with each washing.  If you share a cover, consider buying a king-size comforter or blanket. 

• Bedroom environment:  Light, temperature, and sound can affect not only how fast you fall asleep but also whether you stay asleep.  The following tips can increase the chances that you sleep like a log and feel refreshed afterward.

1.  Use a 45 watt bulb.  Limiting your light exposure in the evening is a transition for your brain to produce melatonin, a chemical that your body produces to help you sleep.  Depending on the height of your night stand, the top of your lampshade should be from 24 to 29 inches from the table top for good light source and for reading in bed.  Install a blackout shades made of non-woven polyester which can keep out virtually all outdoor light. 

2.  Keep your bedroom slightly cool can help you sleep better.

3.  Turn your telephone to silent mode. 

Your bedroom needs to be the simplest, most comfortable, and most restful room in your house.  Create just the right atmosphere for sound, restorative sleep with essential bedtime gears will guarantee your ticket to dreamland.