Much has been written about the importance of sleep, so much that most of us understand
how poor sleep affects our physical and mental health. We’re aware of the fundamentals of
sleep hygiene: a regular wake-up time, daily exercise and caffeine-free evenings. But how
many of us examine where we sleep? We spend one third of our lives in bed, so it’s crucial
that we get that part of the equation right.
MATTRESSES: FINDING THE PERFECT MATCH
A worn-out mattress can cause many problems, from dust mites to mould and lumps to
indentations—all which will affect your health. If this sounds like your mattress, it’s time to
upgrade.
There’s no such thing as the “best” mattress—what works for one person may be
uncomfortable for someone else. Memory foam “melts” as it warms up, molding to your
shape and relieving pressure on the body. It also isolates motion, so it works well for
couples where one partner moves a lot. It’s not breathable, however, so may be unsuitable
for hot sleepers. Springs are better for temperature regulation and are less expensive. A
hybrid is a best-of-both-worlds option: the foam distributes your weight while the springs
provide support, making this a good solution for partners of different weights.
As for mattress firmness, do this simple test: lie on your back and place your hand between
your back and the mattress. If your hand slides in easily, the mattress is too hard; if you can
hardly squeeze your hand in, it’s too soft. Finally, lie in your usual sleeping position and have
a friend check that your spine is straight.
If you can’t upgrade your mattress—say, if you’re renting a furnished home—buy a mattress
topper instead. Just like mattresses, they come in different materials and vary from soft to
firm. Pick one that compensates for the difficulties you’re having with your current
mattress.
PILLOWS: CONSIDER YOUR POSITION
Lumpy, bumpy pillows will ruin your rest; they also absorb dust, bacteria, and allergens over
their lifetime. Try this test: fold your pillow in half, then let go. If it doesn’t spring back into
shape, it’s time for a new one.
Look for a pillow that will keep your head and neck aligned with the rest of your body, as if
you were standing. Side sleepers will need a thicker pillow—around 4-6 inches—while back
and stomach sleepers need a slimmer pillow. Down and shredded memory foam pillows
offer the best support. Can’t find the right match? Consider an adjustable pillow, where you
can add or remove fill to fit your shape.
DUVETS, COMFORTERS, AND LINENS: THE FINISHING TOUCH
Insulating yet breathable, a great duvet or comforter makes all the difference to sleep
quality. Choose a duvet with an appropriate thickness. If you live in an area with extreme
seasons, consider investing in two duvets, one for warmer seasons and one for when the
weather turns cold.
Fill material, too, is important. Down—especially goose—has long been the gold standard
for warmth, comfort, and breathability. These days, however, some synthetic fibers, like the
NASA-developed Climasoft, now match and even exceed the performance of down duvets.
Microfiber—such as PrimaLoft—is another excellent synthetic option. Wool and silk duvets
are another hypoallergenic option.
Organic European linen bedding with purple blue leaf print
Finally, select your covers. There are many things to consider but above all else, choose a
quality set that feels good and brings beauty to your bedroom. We’re biased, of course, but
believe organic linen duvet covers are the best option—and the science backs us up. Linen is
thermoregulating, moisture wicking and hypoallergenic; it softens with each wash and will
last for decades if properly looked after.
KEEPING IT CLEAN
There’s nothing relaxing about musty bedding and a stained mattress. Wash sheets every
one to two weeks, wash pillows and duvets two to four times a year, and vacuum
mattresses twice a year. Clean everything according to the manufacturer’s instructions;
Don’t neglect your bed frame—run a microfiber cloth over it every two weeks to pick up
accumulated dust.
CO-SLEEPING: HOW TO SHARE
Kids (or pets?) crawling into your bed at night? It’s quite a cozy thought—until you’re all
stacked on your sides, fighting for space. If your bed isn’t appropriate for sharing, it can be a
source of stress, sleepless nights, and conflict. Optimizing your bed for co-sleeping is one of
the best investments you can make. Buy as big a bed as you can afford, and make sure the
frame doesn’t creak. Invest in memory foam if you can, to keep the mattress bouncing to a
minimum.
Even without kids, there can be other challenges with co-sleeping. Is duvet-hogging an issue
between you and your partner? If so, consider sleeping the Scandinavian way—with
separate duvets. This is also great if you can’t agree on which covers you prefer. One of you
loves Porse, while the other insists on Blålig? No problem—buy one of each!