Choose down and feather bedding. This means making sure you have comfortable bedding. In a U.S.-based survey conducted by The Harris Poll on behalf of the American Down and Feather Council (ADFC), 70% of consumers surveyed who use down and feather products agreed that they get a better night’s sleep with down and feather bedding. Furthermore, 55% agreed that there are health benefits to sleeping with down and feather products. Down and feather bedding:
- is breathable and a natural insulator to help maintain a comfortable body temperature to help prevent tossing and turning from chills or night sweats;
- provides proper bodily support from the soft material by molding to the shapes needed; and
- helps tame allergens by creating a cozy environment for you, and not dust mites.
Assess your sleeping conditions. You may have turned your space into an at home office, but it's important to power down in the evening. Your bedroom should be cool – between 60 and 67 degrees Fahrenheit – as well as dark and quiet. There are many benefits to sleeping in a cool room, so it is important to stay comfortable by utilizing down and feather bedding that provides superior warmth without the weight—unlike its synthetic counterpart. Moreover, consider using room-darkening shades, and ‘powering down’ before bedtime. This means turning off screens and other sources of blue light. To block out extra noise, a fan or ‘white noise’ machine can help the process.
Stick to a sleep schedule. Despite the lack of commute for school and work, it can be beneficial to maintain a time-based routine. Make sure that you go to bed and get up at roughly the same time each day, even on weekends! Having a consistent sleep pattern helps regulate your body’s sleep-wake cycle. If you have trouble falling asleep within the first 20 minutes or so of going to bed, that’s okay – try going into another room and relax until you feel tired.
Understand your habits. Don't let the lack of facilities stop you! Creativity with at home exercises can benefit your health in more ways than one. Exercising during the day can help your body rest at night – even light exercise! It also helps to avoid alcohol, cigarettes, caffeine and heavy meals in the evening. They alter your sleep and trigger indigestion that may lead to an uncomfortable night. Moreover, if you find yourself napping during the day and struggling to fall asleep at night, it can help to ditch those cat naps no matter how tempting.
Unwind and reserve your bed. Aside from 'powering down,' creating a relaxing bedtime routine can help prepare your body for rest. This can be anything from reading a book to a soothing bath. As easy as it is to turn work from home to 'work from bed,' it's important to make sure that your bed is solely for sleep and nighttime activities. Working, studying, job hunting, or associating any other stress-inducing activities with your sleeping environment can confuse a delicate routine.