Getting a good nights sleep is cruicial to our health & wellbeing to function as human beings. We’ve all experienced what effect a lack of sleep can have on our moods, either when you have children, you have health problems or experiencing stress & anxiety.
There are lots of factors to getting a good nights sleep.
You can read my blog How can I get a better nights sleep for further information.
Having the right bed for you is one of those critical factors but so is the bedding. So lets explain how you can choose the right bedding for you and your family.
The Continental Quilt only arrived in the 1970’s from Sweden. Up until then people slept under bed sheets and blankets.
How to choose your perfect bedding.
What type of duvet should I buy?
People have a tendancy to just buy the 1st one they see or the cheapest as they don’t understand the difference between all the different materials & sizes available.
When choosing your duvet you are looking for comfort and warmth. As with a lot of products you get what you pay for. The better quality material and more expensive means that you will need less weight for warmth.
A good option is the All Seasons duvet which combines a summer weight with a warmer winter duvet, which you use separately or connect together for a heavier, warmer solution. As there is a space between the two duvets it traps the warm air inside creating even more warmth.
There are 2 types of duvets: Natural and Synthetic
Natural duvets are soft and allow your skin to breathe. There are different types: Duck or Goose Down, Feather, Mix of Feather & Down and Silk
Feathers and down have better thermal properties than synthetic and therefore don’t need as much filling to achieve the same Tog and therefore is lighter too.
Down is made from the fluffy feathers from the breast of the bird, they are the lightest & warmest ones on the bird. Hungarian, Swedish or Canadian are the best as they come from extreme cold weather climate.
Feathers are less expensive and heavier, as feathers are larger and stronger than down.
Mix of feathers and down are exactly what it says on the tin.
Silk is appropriate for people that have allergies but want natural fillings. They are light, durable and hypoallergenic which regulates body temperature, by trapping warm air next to you in the cold and drawing away the heat when hot.
Synthetic duvets are non-allergenic for people that are allergic to feathers, down or dust mites. They can be either Hollowfibre or Microfibre. They are filled with light and springy hollow or microfibres.
Hollowfibre: traps the warmth between the thicker wire like fibres of polyester. They are made from a filling which has fibres with hollow space between their knotting.
Microfibre: extra fine fibres that are high quality and feel as luxurious as down and lighter than feathers. They have fine fibres which are typically woven and without hollow spaces. Microfibre offers the ultimate warmth due to tighly padded fibres.
What about Pillows?
The same as with duvets there are also lots of different types of pillows. It is crucial you buy the right pillow for you to ensure you get a proper nights sleep. It all depends on what position you sleep to what kind of pillow is right for you.
Sleep on your stomach?
You will need a fairly soft pillow that will allow your neck to stay in line with your spine.
Sleep on your back?
You will need a medium thick pillow, one that will keep your head in a flat position to your back, anything too hard will push your head forward and one too soft will allow your neck to sink down.
Are you a side sleeper?
Then you need a thicker firmer pillow to support the neck.
u sleep in mixed positions then go with a medium thick pillow.
Bed & duvet sizes
There are generally 4 sizes of beds that are the most popular in the UK: Single, Double, Kingsize & Superking.
The sizes of these mattresses and duvets can be found below:
Size: Mattress size: Duvet size:
Single 90x190cm (35×74″) 135x200cm (53×78″)
Double 135x190cm (53×74″) 200x200cm (78×78″)
King 150x200cm (59×78″) 230x220cm (90×86″)
Superking 180x200cm (71×78″) 260x220cm (102×86″)
What size duvet should I buy?
The majority of people will buy the same size duvet as their bed, ie double duvet for a double bed but it is getting more and more popular for people to buy the next size up ie double duvet for a single bed and a kingsize for a double.
What if your partner is a duvet hogger?
If you suffer from you or your partner hogging all the duvet then buy a bigger size duvet for your bed as I suggest above.
What does Tog mean?
Tog is the rating given to duvets to measure the thermal insulation they provide.
Tog ratings can be between 2.5tog – 15tog.
Generally a summer duvet is anything from 2.5tog – 7.5tog, Spring/Autumn from 6tog – 10.5tog and a winter duvet generally between 12tog – 15tog.
The standard tog sizes are usually 4.5, 7.5 10.5, 13.5 and 15tog.
Me & my partner like to be different temperatures when we sleep, how do we resolve this?
Changes in temperature are one of the main reasons for our sleep being disturbed and this is more of a problem when two people share a bed and one likes the temperature a lot warmer than the other one.
This isn’t an easy one to fix but there are some suggestions.
- If you like to be really cosy and your partner doesn’t you could always buy a full size duvet which has a suitable tog for the person that likes it cooler, this may depend on the season. Then you could buy a single duvet and place on top of one side of the duvet so that the other person gets a higher tog. For example a 7.5tog kingsize duvet with a 5tog single ontop of one side.Attach these together in the corners either with a safety pin or a few stitches so they don’t move around. Now just put inside your duvet cover and add to your bed.
- A solution that again has come over from Europe is to buy 2 separate duvets and put them on the same bed. It does mean buying 2 separate duvet covers but this will allow you to have different tog duvets and you have your own covers to roll up at night.
How do I look after my bedding so I get my money’s worth?
Mattress Protectors are the most under-rated item of bedding and are often seen as a waste of time and just another way for bed companies to get more money out of you when you buy a new bed but they are essential.
A Mattress Protector is a removeable cover that sits on top of your mattress to protect it. The benefits they provide are:
- They keep your mattress clean from perspiration, oil from skins and dead skin cells the body sheds while asleep.
- They also keep dust mites to a minimum helping if you suffer from allergies.They can extend the life of your mattress so it keeps it in a new condition for longer.
Mattress protectors should ideally be washed once a month.
As well as Mattress Protectors you should also add protectors to your pillows
How often should I wash my bedding and duvets?
How should I wash my sheets and duvet?
Check the label to see if they can be machine washed and wash them on the hottest water temperature it suggests on the label. The reason for doing this is to kill the germs and dust mites that attach themselves to your bedding.
Check your washing machine is big enough to wash your duvet, if not take to a launderette to have it cleaned professionally.
If you can always dry your bedding outside as the UV rays are effective in killing micro-organisms.
Should I iron bedding?
YES, I know most of us hate ironing and ironing bed sheets seems like something our grandmothers would of done but ironing sheets and duvets will kill any of the last germs that the washing machine couldn’t.
Store in a clean dry place and always fold your sheets & store inside the pillowcases, that way you can always find everything when you go to change your bedding.
How often should I wash my bedding?
Bed sheets should be washed weekly. Duvets and pillows should be washed every 2-3 months.
I hope you have found this useful, if you have any questions I haven’t answered please get in touch on my social media pages. Throughout March we are celebrating National Bed Month with our Sleep Awareness Month here at Your Cosy Home.
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