At-Home Essentials for Quality Sleep

Have you ever felt like you’ve done everything “right” with your evening routine? It’s the greatest! You got home from work on time, made yourself a delicious dinner, maybe did some nighttime yoga or even took a bath before getting cozy in bed? Once we find a rhythm with our self-care, it’s truly the best feeling in the world.

Not only does it feel refreshing, but the numbers don’t lie when it comes to how effective these habits can be for consistently good sleep. Routines and priorities around our sleep can have a positive impact at every age, from young kids to working adults to even elderly age!

While you might feel pretty confident with your sleep routine, I have something that can bring it to the next level. We often call this “sleep hygiene”, and it involves our sensory experience of going to bed. What we see, hear, smell, and feel all play a part in how easily we can fall asleep. Let’s talk about some strategy you can bring to your at-home essentials for a good night’s sleep.

A quality mattress.

Our bodily comfort cannot be overstated when it comes to sleep! A comfortable and high-quality mattress provides proper support for your body, ensuring your spinal alignment and reducing discomfort. It supports our spine, neck, and joints while we sleep, dispelling any soreness or stiffness. It can also help prevent any waking in the late or early hours.

Treating yourself to a mattress that suits your needs can ensure quality sleep now, and prevent longer-term issues with joints and posture later.

Peaceful sleep sounds.

Sleep sounds are a great addition to a calm sleeping environment! Our bodies and minds thrive in ambiance in order to relax, and this includes what we hear. If you live in a busy area, you might be subject to loud noises that keep you awake in later hours.

We’ve curated a whole variety of sleep sounds and ambient soundscapes for just this occasion – they’re available right here in your WELLIFIZE app!

Breathable pajamas and bed linens.

A question for you: Have you ever woken up in the middle of the night either because you’re too cold, or absolutely too hot? Temperature plays a huge part in our comfort level, and investing in some PJs or a sheet set that is breathable can be an absolute game-changer.

We can get into some textile and fabric science for this one – “breathable” fabrics promote airflow and can wick moisture away from skin, which gives our bodies an easier time regulating our temperature while we’re asleep.

Recommended fabrics for sleep include cotton, silk, bamboo, and tencel (a plant-based synthetic fabric derived from eucalyptus). All of these fabrics come from organic and plant materials, allowing them to naturally breathe more than a polyester. If you’re considering a bed linen reset, check the manufacturer tags on your current set. What are they made of? What do you like about them, and what don’t you like?

Now is a great time for research in the name of self-care!

Our sleep is so important to our wellbeing! It’s our self-care, it’s our solo time to relax and take care of ourselves, and it;s the time when our bodies get to reset and refresh. These simple changes can make a massive difference in our sleep quality, and I hope this list helped you take some mindfulness towards your sleep hygiene!

If you’d like to learn more about sleep science and bedtime routines, you can find more resources in the Dream section of your WELLFIZE app.

References + Sources

Image by Hans Isaacson on Unsplash

Pacheco, Danielle , and Anis Rehman. 2023. “Bedroom Environment: What Elements Are Important?” Sleep Foundation. 2023. https://www.sleepfoundation.org/bedroom-environment.

Raypole, Crystal. 2021. “Create the Bedroom of Your Dreams with These Essentials.” Healthline. February 12, 2021. https://www.healthline.com/health/healthy-sleep/ultimate-guide-for-turning-your-bedroom-into-a-sleep-sanctuary.

Sivigny, Josie. 2023. “Three Essentials for Your Journey to Sleep Better.” Tuft and Needle. March 9, 2023. https://www.tuftandneedle.com/blogs/wellness/three-essentials-tips-how-to-sleep-better?srsltid=AfmBOoq_9dhEzzE2NivUeIDJc6BC8mLGOQmq49QtrW_Jx28hF9XcocJz.

Suni, Eric. 2020. “Mastering Sleep Hygiene: Your Path to Quality Sleep.” Edited by David Rosen. Sleep Foundation. August 14, 2020. https://www.sleepfoundation.org/sleep-hygiene