Yesterday, after having shung long hours under your summer sheets, you decided to move on to the serious things by bringing out the big winter duvet. If the idea seems good on paper, be careful “however”to make the right choices“, Specifies Dr. Gérald Kierzek, medical director of True Medical.
The change of season, a delicate passage
With each change of season, the organization must get used to a new pace. The transition from summer to fall is accompanied in particular by a decrease in brightness which promotes the production of melatonin, the sleep hormone.
Variations, which can deregulate your biological rhythm and lead to a drop in energy, a slight blues and/or sleep disorders. So many reasons that should push you to take care of your diet and your sleep!
To do this, favor meals rich in seasonal fruits and vegetables – sources of vitamins and antioxidants – as well as foods containing magnesium and omega -3, is recommended.
Another good reflex: to preserve your sleep quota. Keeping regular schedules, exposing themselves to natural light and limiting evening screens in particular makes it easier to fall asleep.
With this in mind, the duvet is often a large ally … provided, however, to choose it!
Which duvet to turn to?
In fall, “It is advisable to choose a temperate duvet, adapted to temperature variations and humidity “says Dr Gérald Kierzek.
So you have to:
- Adapt the grammage of the duvet to the temperature of the room: “For a room around 18-20 ° C, favor a temperate duvet with a grammage of 250 to 350g/m² for good thermal regulation”;
- Choose natural materials such as cotton, down or flax : “These textiles promote the evacuation of humidity and ensure a more comfortable sleep, especially if the weather is variable”;
- Opt for a cotton or linen duvet cover, “who are breathable and hypoallergenic”;
- A ventilate the duvet and the bedroom every morning, “to limit the accumulation of heat and humidity”;
- Wash the duvet and cover regularly “To avoid the development of bacteria and mites linked to humidity variations”.
As for the “bad” reflexes to avoid, they are multiple and varied:
- Using a duvet too hot, for example, is not recommended. “Avoid grammages greater than 400g/m² unless the room is cold (<16 ° C), as this may cause excessive sweating and disturbed sleep";
- Also pay attention to privileged materials. “Taking a non -breathable synthetic material is a bad idea, because it promotes perspiration and can embarrass sleep”;
- Do not use any cover: “This exposes the duvet to dust and other allergens”;
- Neglect the interview:“A poorly maintained duvet may be less comfortable and host mites.”
In summary, spending good nights in the fall and preparing your bed is not a rocket worker: “It is enough to favor temperate duvets and natural materials, to adapt the size and grammage of said duvet according to the temperature of the room, and to ensure regular maintenance of it to preserve the comfort and quality of sleep “, specifies the medical director of True Medical.
Without forgetting, ” to ventilate your room daily“And every season change“To suck and turn the mattress, wash the covers and adjust the bedding for better hygiene and optimal thermal comfort”, concludes the doctor.