There’s no question that we could all use more sleep, but have you ever considered how you could improve the quality of your sleep? The effects of low-quality sleep can range from daytime drowsiness to a reduced immune system and, left unchecked, long-term health issues.
Although there are many factors that can contribute to poor sleep, here are some tips that can set you on the path to sleeping better and maximizing the benefits of rest. And, the best part is, you can try some of them tonight!
Find the Right Mattress If you have difficulty falling or staying asleep and wake up tired or groggy, there’s a good chance you’re sleeping on the wrong mattress. A mattress that is too soft or too firm, or doesn’t provide enough support, can prevent you from getting quality sleep. As well, the wrong mattress can create pressure points forcing you change positions frequently, resulting in both interrupted sleep and sore, achy joints or chronic back pain.
To ensure your next mattress is the right one for you, we highly recommend speaking to one of our certified Dream Experts. Your Dream Expert starts by asking a specific series off questions, then uses their expertise to match you with a mattress perfectly suited for your sleep position, with features that will help deliver a deeper, more restful sleep.
Sleep Better Together Researchers have determined sleeping with a partner can help reduce stress and increase overall well-being. But, if you sleep with a restless partner, you know that it can sometimes be twice as challenging to get a full night’s sleep. This is especially if you experience motion transfer with your current mattress—any movements your partner makes are felt on your side of the bed, too, because the entire mattress reacts as a unit.
In addition to helping you select a mattress with the right level of comfort and support, your Dream Expert will point you toward mattresses with features that isolate movement to ensure each partner can get their ultimate sleep. With pocketed coils that react to the body individually, and layers of memory and comfort foam to absorb motion, a hybrid mattress like the Beautyrest Two Carat II keeps each partner’s movements from affecting the other, resulting in better sleep for both.
If it’s your partner’s snoring that’s keeping you up, your Dream Expert may recommend a lifestyle base, which can be adjusted to elevate the head of the bed to provide a more optimal neck position and prevent or reduce snoring. A side benefit of using a lifestyle base is that it also improves comfort for reading, working, and watching TV in bed.
Drift-off Peacefully Falling asleep with a million things on your mind can also affect the quality of your rest. If a busy brain is keeping you up or making you sleep fitfully, try listening to a meditation, story, or “sleep music” app at bedtime to soothe you into restful sleep.
Many of the popular apps offer a free or trial version, so don’t be afraid to audition a few to find your perfect fit. Headspace, for example, includes dozens of Sleepcasts—45 minute stories narrated by a range of soothing voices—along with breathing and meditation exercises, soundscapes, and guided meditations to help you get back to sleep quickly if you wake in the night.
You might also find success with a sound machine or a fan to create white noise. Again, experiment with a few different sounds and volume levels to find the right combination that works for you.
Keep Your Cool Hot sleepers know that nothing disturbs sleep like overheating in the night. Even when the room is comfortably cool, certain beds and bedding can trap heat and cause sweaty, fitful nights for people who are naturally hot sleepers or are experiencing hormonal changes.
To help stay cool, calm, and—most importantly—asleep, look for mattresses, mattress covers, and pillows with cooling properties that help regulate your body temperature to promote uninterrupted sleep.
One mattress that keeps its cool, the Beautyrest Harmony Lux Sustain, contains multiple layers of memory and support foam, including MicroDiamond™ memory foam, that work together to direct heat away from the body and promote breathability. As well, the InfiniCool™ Lux sleep surface helps you fall asleep faster and stay asleep longer by providing a cool, comfortable sleep environment.
Do Not Disturb Receiving texts or emails in the middle of the night can upset your REM sleep and make falling back to sleep difficult, especially if you are tempted to check your mail. Not only will this interruption leave you feeling groggy in the morning, but it can affect your memory and brain function.
If you must leave your phone on overnight (to listen to a sleep app, for example), use the do not disturb mode to mute notifications during your bedtime hours. Most phones have the option of allowing exceptions, putting through calls or messages from certain contacts if you need to stay in touch.
It’s also a good idea to try to limit your screen time in the hour before you go to bed. Using TVs, tablets, smartphones, and laptops before bed increases your alertness and suppresses the release of sleep-friendly melatonin, making it harder to fall asleep. Instead, read a book or listen to a podcast. Be sure to use a reading light or bedside lamp to illuminate your book—overhead lighting can be just as detrimental to sleep as a bright screen.
Tidy Up Finally, keeping your sleeping area tidy and organized can also help make going to bed a relaxing and sleep-promoting experience, by reducing visual noise and promoting a sense of calm. Avoid cluttering the top of your nightstand with devices and distractions; instead, keep things tucked away in its drawers or purchase a headboard with concealed storage, like the Morgan bed above. In addition to room for all of your nighttime essentials, its built-in charging ports also help solve the problem of charging cord chaos at your bedside .
We hope that this post has given you some good ideas to sleep on. If you think it’s time to upgrade your sleep, talk to one of our certified Dream Experts about your unique sleep needs. In just a few minutes, you’ll be well on your way to meeting your perfect mattress match, backed by our 100 Nights Comfort Guarantee. Make your appointment today!