sleep on it

The average person will sleep 229,961 hours in their lifetime. (If they sleep their allotted eight hours daily, that is.) Turns out, the right bedding may be key to this equation. Sleep away those hours wisely.

Blankets are everything. Here’s the di erence between a good and bad night’s sleep.

HOT AND COLD. “People seem to sleep best at temperatures between 62 and 70 degrees Fahrenheit,” says Alice Hoagland, Ph.D., director of Insomnia Services at the Unity Sleep Disorders Center in Rochester, New York. When the temperature falls too low, your sleep can be interrupted—same for too high of a temperature. Fabrics such as wool, cashmere and fl eece tend to overheat.

AH-CHOO. Allergens such as down-filled comforters may set o sneezing or runny eyes in some people, keeping them awake at night. Dust-mites are prevalent in a variety of bedding, too. Wash all blankets and pillowcases at least once a week in hot water to kill any bacteria or critters.

Sleep Secrets

A few extra ZZZs never hurt anyone. Try out these common tricks.

TURN OUT THE LIGHTS This includes the television, laptops and phones. Even the smallest source of light can disturb slumber.

EAT EARLY. Heavy eating or drinking before bed results in frequent bathroom trips and potential heartburn. Avoid ca eine at all costs.

DROP A SCENT.

A small amount of lavender essential oil, applied to your big toe, may help you fall asleep quicker.

WEIGH IT DOWN. Weighted blankets are often used in psychiatric care as a tool to help people who are anxious or upset. The blankets may also help with sleep and relaxation. Fifteen to 30 pounds is the average recommended weight for adults. Check with your pediatrician before purchasing a weighted blanket for your child. Also check with your doctor before using one to discuss concerns related to respiratory, circulatory or temperature-regulation problems or if you are recovering from surgery.

BE A SOFTIE. Babies are more likely to fall asleep with skin-to-skin contact. Likewise, a gentle fabric against your skin will help you ease into a better snooze. Cotton is always a safe bet.

PICKING FAVORITES. “Regularly using a favorite blanket for sleep can help to develop a conditioned response so that sleep onset is quicker,” says Dr. Hoagland. Once you find a blanket that works for you—hold on to it. If you visit hotels or go on vacations often, consider bringing it along. Just don’t forget to take it back home!