Sleep Tips

Sleep Tips

To get the most restful sleep experience on your new mattress, take the following steps to establish healthy sleep habits:

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1) Develop a regular sleep and wake schedule.

A consistent sleep and wake schedule will reinforce your body's sleep-wake cycle and help you fall asleep more easily at night.


2) Settle in to a regular bedtime routine.

Engage in the same activities every night to tell your body it's time to sleep. Taking a warm shower, reading a book or listening to soothing music can ease the transition.


3) Create a sleep-conducive environment.

A cool, dark, quiet and comfortable room makes for ideal sleep. Use curtains, eye covers, ear plugs, extra blankets, fans, a humidifier or other devices to create an ideal environment.


4) Sleep on quality pillows and bedding.

Comfortable pillows and sheets will make your room attractive and inviting for sleep. Look at products that are hypoallergenic to reduce allergens allowing for a better, more healthy sleep.


5) Use your bedroom only for sleep and sex.

Limit the bedroom to sleep activities. Introducing work, computers and televisions to the environment introduces anxiety and stress. While in your bedroom, engage only in activities that promote a restful sleep.


6) Do not eat close to bedtime.

Eat a light dinner a couple hours prior to sleeping. Avoid spicy or fatty foods that can prevent restful sleep. Additionally, consuming too much liquid can cause you to wake up repeatedly to use the bathroom, which disrupts your sleep.


7) Exercise.

Regular exercise will contribute to a sounder sleep. However, exercising too close to your sleep time will make falling asleep more difficult. Finish your exercise at least three hours prior to bedtime.


8) Avoid alcohol, caffeine and nicotine in the evening.

Smoking or consuming alcohol or caffeine can keep you up and disrupt your sleep.


9) Sleep primarily at night.

Daytime sleep can inhibit your ability to sleep at night. Limit daytime sleeping to about a half-hour at mid-day.


10) Go to bed when you are tired.

Don't agonize over falling asleep. If you cannot fall asleep within the first 15 to 20 minutes, get up and do something else. Go back to bed when you are tired.