How to Get Better Sleep

Getting good sleep is essential for your health and wellness, so why not set yourself up for success throughout the day? These nine sleep hygiene tips will help you create your optimal sleep environment and encourage you to be your best self every day.

1. Upgrade your mattress

An improvement to your mattress is probably the best way to upgrade your sleep quality. A new mattress has the capability to improve sleep, reduce stress and even help everyday issues such as back pain. When it comes to finding the best sleeping mattress for you, there are many considerations. A mattress expert can help you choose between innerspring, foam and hybrid mattresses; select the ideal mattress for your preferred sleep position; and choose an appropriate model to reduce issues such as sleeping hot, snoring and partner movement.

2. Invest in some new pillows

Pillow replacement is recommended every one - two years, however, few people stick to this schedule. An old or ill-fitting pillow can directly contribute to the lack of sleep that many of us experience. Pillows that are not in their prime can also lead to negative effects such as skin breakouts and sore muscles. Finding a pillow that is personalized to your sleep preference can significantly improve your sleeping experience; and keeping your pillows refreshed is an easy way to enhance your sleep quality and reap the benefits of sound sleep.

3. Try a weighted blanket

Weighted blankets are becoming increasingly popular—and for good reason! They utilize deep pressure stimulation, which improves overall sleep quality. Weighted blankets have also been shown to help manage feelings of stress and anxiety, which are some of the leading factors that contribute to a lack of sleep. Yet, not all weighted blankets are the same. Consider factors such as height and weight when buying your blanket. A blanket that is 10% of your body weight is often recommended, and it should be long enough to cover your body from the neck down. Also, look for breathable materials that are soft to the touch, and easy to clean. Adding a weighted blanket to your bedroom setup is a worthwhile upgrade that may bring about substantial improvements in the quality of your sleep.

4. Look into new bedding

Bedding is another factor contributing to sleep quality, but it is often overlooked. You can find bedding that tailors to your sleep habits to complete your customizable sleep experience. If you are usually cold at night, microfiber sheets retain slightly more heat than other fibers; and if you are typically warm, cotton sheets will likely be best for you. You may also opt for performance sheets with the soft feel of cotton, plus the addition of fabric technology that helps air circulate for extra comfort all night long.

6. Smarter sleep technology

There are many technologies that have been developed to create smarter sleep. One of these devices is a sleep tracker that has the capability to monitor your sleep habits, help you set sleep goals and give you personalized reports on your sleep each morning. There are also mattresses available that are able to adjust to your body and unique sleeping habits to provide you with the best possible support and personalized sleep experience.

Beyond the scope of these mattress and bedding upgrades, there are other sleep hygiene improvements that you can work to form into habits to get better sleep each night.

6. Remove electronic devices from your room

Technology plays such a prominent role in our lives that it is hard for many people to imagine going to sleep without checking or spending time on their phone beforehand. However, if you work to make it a habit to leave electronic devices out of your room, you may find yourself getting much better sleep. Why? The blue light emitted from our phones suppresses melatonin, causing greater difficulties in becoming tired.

7. Refrain from caffeine and alcohol before you go to sleep

Although it may seem obvious, caffeine wakes your body up, delays the timing of your body clock, and will likely make it harder for you to fall asleep. Beyond caffeine, it is also recommended to refrain from drinking alcohol before going to sleep. Alcohol has a negative effect on REM sleep, which directly interferes with your natural sleep cycle and removes many of the benefits that come with natural sleep.

8. Be consistent

Just like what is seen throughout the rest of our lives, good habits are extremely important and help us function to the highest of our abilities. This is the same with sleep. Keeping a consistent sleep schedule maintains structure within our body’s internal clock and will allow you to fall asleep and wake up much easier.

9. Create the optimal sleep environment

When it comes to setting yourself up for success with sleep, your bedroom environment is just as important as the objects within it. The most important factors that lead to quality sleep are a dark, quiet and cool room. Items such as room darkening curtains, a sound machine and fans or cooling technology can lead to less restless nights and greater nighttime comfort.

These sleeping tips are designed to help create the best environment for optimal sleep while still allowing you the freedom to choose and discover what works best for you. As your sleep quality improves, you may also begin to notice positive changes throughout the rest of your life!