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Healthy adults need seven to nine hours of sleep per night. If that made you laugh, you're likely not sleeping enough. Unfortunately, many adults aren’t sleeping through the night or are getting fewer than seven hours. The good news is that it doesn’t have to stay that way, and City Mattress wants to help. Here are wellness tips you can try that could make a significant difference for your sleep in the new year.
Replace Your Mattress
Your mattress has a big impact on how well you sleep. Most last seven to ten years, though latex or gel foam models can last up to 15. But age isn’t the only factor, your body will often tell you when it’s time for a new one. If you’re tossing and turning, waking up with shoulder, back, or hip discomfort, or just not feeling as rested as you used to, your mattress may no longer be providing proper support. Visible sagging or lumps are also clear signs it’s time for an upgrade. Explore our selection of adjustable-friendly and hybrid mattresses to find your perfect match and get back to better sleep.
Upgrade Your Mattress Today for Better Sleep
Upgrade Your Linens
Buying quality linens isn't just about how well they complement your bedroom’s aesthetic. They should contribute to your comfort. For example, if you run hot while you sleep, bamboo sheets may keep you cool. They’re moisture-wicking, draw heat away from your body and help regulate your body temperature.
Swap Your Pillows
Sleeping on an old, misshapen pillow won’t help improve your sleep quality. Many newer types of pillows are available, including gel, cooling and memory foam, each with its own features. It's important to find one that is ideal for you. If it’s been more than two years since you’ve gotten new pillows, it’s time to treat yourself. Fresh pillows can provide better neck support and enhance sleep quality.
Change Your Style of Pajamas
Whether you prefer to wear as much as possible while sleeping, nothing at all or something in between, it’s essential to be comfortable. Consider switching your nightwear to see if that improves your sleep.
Avoid Screentime
If you’re one of the many people who watch TV or use your phone right up until bedtime, it may be affecting your sleep. Ideally, you should turn off all screens at least 30 minutes before bed. This simple change may have a positive impact on your sleep quality.
Alter Your Nighttime Routine
Your current routine may not be working for you, so consider switching things up. For instance, make sure that your last meal of the day is a minimum of 2-3 hours before going to bed. You might also want to avoid caffeine or alcohol as well. This will decrease chances of acid reflux and support better sleep quality. You might also want to try showering before bed and reading a book instead of working out and doomscrolling. Keep adjusting your routine until you create one that promotes a restful night's sleep.
Find Calm Before Bed
Your mindset before bedtime can have as much impact on your sleep as your mattress does. Try to avoid stressors or stimulating activities in the evening, such as checking the news, scrolling on your phone, or engaging in difficult conversations. These can keep your mind active and make it harder to unwind.
Instead, focus on creating a calming nighttime routine that helps you relax. Gentle stretching, breathwork, meditation, or reading can all signal to your body that it’s time to rest. A peaceful routine prepares both mind and body for deeper, more restorative sleep.
Block Out Disruptions
Take steps to block out any disruptions that may affect your sleep. For example, you could put on a noise machine, wear earplugs or sport an eye mask. It’s also a good idea to hang blackout curtains so the morning sun won’t wake you earlier than necessary. If you prefer not to do all of them at once, try one at a time. This can help you find the best combination that works for you.
Start Changing Your Sleep Habits Today
Make improving your sleep a top priority. Trying even a few health and wellness tips could lead to you sleeping better than ever. A great place to begin is with a new, quality mattress from City Mattress. Start making adjustments today to feel more refreshed in the new year.