Lumpy pillows, hard mattresses, and scratchy linens can turn the most restful time of one’s evening into a nightmare. A bedroom should be a place of peace and quiet, an area of comfort to reset after the day’s work. Assess the bedroom with the list below and see if improvements can be made to allow for better rest.

1. Lack of support
Without proper bed support, muscle groups in the neck and back can suffer. For side sleepers, limbs without support can fall into uncomfortable positions, leading to cramps and joint tension later. Those with diagnosed back issues or chronic joint problems should consider specific sleep surfaces, like memory foam, that conform to the body and support all areas.

2. Pressure areas
Traditional spring mattress can place pressure on areas of the body that protrude during rest, like hips, knees, shoulders, and more. Memory foam mattresses and pillows embrace the entire body, without placing pressure on any one area.

3. Irregular surfaces
Uneven surfaces or lumpy pillows can make for a miserable night’s sleep. Down feathers can clump and press against the neck. Having one’s head turned or twisted in odd positions can lead to tense muscles the next day, which can be exacerbated by work at a desk. Consider pillow that maintain proper neck alignment. Look at mattresses without irregularities to ensure all areas of the body are properly adjusted.

4. Allergens, Bacteria, and Pollutants
Dust mites and other allergens can collect on bedding, causing sinus problems and headaches. For those suffering from congestion at night, consult with a doctor and find out what allergens are affecting rest. Antimicrobial mattress surfaces, like those found at NaturesSleep.com, can significantly reduce allergens, bugs, and other organisms that can cling to beds.

5. Lack of customization
Cheap, hard mattresses won’t yield and conform to one’s needs. Lumpy pillows will continue to cause neck pain, and no amount of fluffing will get them to be comfortable. Memory foam skips past these issues, adjusting itself to an individual’s body and allowing for the most pleasant sleeping experience. This flexibility in form allows couples to share a bed, with a mattress adjusting to each of their needs.

6. Lack of layering
Sometimes, a person may require more padding and layers to get enough rest. Memory foam pads can be laid across an existing mattress to enhance one’s nighttime experience. For those on a budget, a memory foam topper can greatly change a college bunk, allowing for better rest.

7. Cleanliness
While a memory foam mattress may be resistant to allergens and bedbugs, unwashed sheets and comforters can store allergens, dead skin, and other dirt that can make a bed uncomfortable. Schedule times to wash bedding along with other laundry. Make sure to check the washing instructions on different materials. For example, satin sheets should be dried with low heat settings. With high-thread count sheets, wash them in either cold or warm water.

8. Temperature control
Different types of bedding are ideal for various seasons. Not having appropriate bedding for the weather can make it hard to fall asleep. Invest in warm, insulating fleece and down comforters for cold winters. For hot summer nights, find sheets and blankets that breath well, to prevent overheating.