Sleep is hugely beneficial to your mental and physical well-being. If you don’t get enough, it can affect your skin, weight, emotions, and motivation. Sleep experts recommend getting at least seven hours of quality, uninterrupted sleep per night. If you struggle with incontinence or Nocturnal Enuresis, bedtime can prove anything but relaxing. Thankfully there are tools you can adopt and products you can invest in that promise to promote a restful sleep.
Photo by Ketut Subiyanto
In this guide, we list seven ways to enhance your bedroom comfort. From embracing optimal room temperatures and relaxation methods to investing in bed pads and adult diapers, read on to discover more.
Stay dry
If you suffer from incontinence, like 25 million others across the United States, it’s important to know there are products available that promise to help you manage this ailment. One of the most prevalent products designed to assist you with sleep is disposable bed pads.
These nifty pads fit to your mattress like a sheet. Boasting a series of absorbency layers, they wick away moisture from your body. They are an asset to those bed-bound due to mobility issues or those recovering from surgery. Aside from keeping you dry and promoting unbroken sleep, they safeguard your mattress.
Wear protective underwear and adult diapers
Like bed pads, adult diapers or pull-ups promise to safeguard you against accidental leakage. They boast an eight-hour lifespan. This makes them your perfect companion come evening as they promise to keep you comfortable and dry. In addition to enhancing your comfort when you rest, these handy products are skin-friendly and offer protection against unwanted odors.
In addition to protective underwear, wear cool, cotton clothing to sleep in. Anything too heavy will cause you to wake up drenched in sweat in the middle of the night.
Invest in mood lighting
Bright, harsh lights do little to promote a relaxing ambiance. This is necessary for a good sleep. Instead of relying on your main light alone, which will likely mean you’ll have to get up and switch it off, invest in a lamp boasting soft, warm light instead. Both red and amber hues are recommended when winding down.
Their soothing, warm color helps to send you to the land of nod. Why? These hues are said to stimulate melatonin production, which makes them ideal for sleep.
Embrace meditation and yoga
Yoga, in a nutshell, is a meditative movement that boasts a combination of focused breathing and attentiveness. Despite being a physical exercise, this variation of yoga can relax your mind and body and is a great activity to indulge in before bed. Why? It heightens your emotional and mental well-being, lessens feelings of stress and anxiety, and soothes aching muscles.
If you are new to meditative yoga, you can follow online tutorials. There are various apps and videos available. They offer everything from beginner to intermediate practices.
Try white noise
If you struggle to drift off, playing white noise may help. There are various sleep apps you can download that offer a variety of sleep sounds, ranging from white noise to rain drops, the soothing sounds of crashing waves, and even whale sounds. These uniform sounds are great at masking loud disruptions, which helps you drift off to sleep.
This is particularly beneficial to those who live with others or whose beds are back on to a noisy street.
Avoid caffeine before bed
If you suffer from a weak bladder or urinary incontinence, avoid caffeine before bed. Aside from awakening your senses, tea, coffee, and fizzy drinks can heighten your risk of a bed-wetting episode. Why? They’re classed as a diuretic, which has the effect of boosting urine output. It’s a good idea to limit your liquid intake entirely.
For best results and to avoid accidents, avoid drinking any liquids after 6 pm.
Empty your bladder twice
We’ve all experienced the sudden urge to go to the toilet just after getting into bed and getting cozy despite having already emptied our bladders. This can often lead to lying awake, trying to will the feeling to go away. This only results in interrupted sleep.
To avoid this, empty your bladder twice before jumping into bed. This is dubbed “double voiding” your bladder. It involves going to the toilet before getting ready for bed, and again after you’ve completed your bedtime routine. It should be the last thing you do before lying down to sleep.
The bottom line
Sleep is crucial to our well-being. When we wake up feeling refreshed, we feel better equipped to tackle the day ahead. We feel motivated, well-rested, and healthy. When we experience poor sleep, we often wake feeling groggy, agitated, and under the weather.
Thankfully, there are various products and methods available. All promise to assist you in your sleep journey. Researching and following the above tips and tricks will help you enhance your bedroom comfort and promote a night of good sleep.