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Helpful Tips

Sleep Hygiene

Sleep Hygiene: How a Better Mattress = Better Rest

Sleep Hygiene = habits that give you a good night’s sleep & improve overall health

Negative Effects of Poor Sleep Hygiene

  • Hard time falling & staying asleep
  • Lack of focus throughout the day
  • Sleep deprivation attacks your brain’s capacity for new learning
  • Cannot absorb or retain new information
  • Our brains cannot make new memories without sleep
  • Lowered immune system
Sleep Hygiene

Positive Effects of Good Sleep Hygiene

  • Mental & physical rest
  • Increased focus and awareness
  • Increased ability to learn and retain new information
  • Your body heals and repairs itself
     
Sleep Hygiene

Healthy Habits for Good Sleep Hygiene

  • Wake up & go to sleep at the same time every day
  • Sleep only as much as you need to feel refreshed the next day
  • Stay away from screens for 30-60 minutes before bed
  • Dim bedroom lights as you wind down
  • Exercise daily
  • Do not eat healthy meals before bed & have your last meals 3 hours before bedtime
  • If naps are necessary, keep them short and in the early afternoon 

 

Create The Right Space for Sleep

  • Choose the right mattress & pillow to support your body & comfort needs
  • Keep your mattress and sheets fresh and clean
  • Keep your room at a cooler temperature before bed
  • Block out light - eye mask of room darkening curtains are recommended
  • Drown outside noise by using a noise machine

 

Mattresses

Sleep Hygiene

 

Back Sleeper

If the mattress is too firm, these folks could experience unnecessary tension at the shoulder and the lower back. Too soft and their hips could sink out of alignment with their shoulders resulting in a bowed back and shooting pains up the spine. Therefore, these dreamers need a medium firm feel that falls right in the middle of these two extremes. Anywhere between a 5 to a 7 is about the desired firmness.

Mattress

Side Sleeper

These sleepers need deep pressure relief at the shoulder and the hips. This means they typically want to stick with a softer mattress that contours to the curves of the body to help prevent uncomfortable jamming in the night. A mattress from 4 to 6 on the firmness scale is desired for side sleepers.

mattress

Stomach Sleeper

These sleepers are basically the opposite of side sleepers because they will want an ultra-firm mattress that lifts the hips in line with the shoulders. The biggest issue these folks will face is a soft mattress that causes the hips to sink out of alignment with the rest of the spine, so they will want to keep their eyes set on highly supportive models. A mattress ranging from 7 to 9 on the firmness scale is desired for stomach sleepers.