Sleep isn’t just downtime—it’s one of the most important processes for restoring your body and mind.
While you sleep, your body regulates hormones, consolidates memories, repairs cells, and resets your nervous system. Yet millions of Americans struggle to get the quality rest they need.
In honor of Sleep Awareness Week, we’re sharing five simple, science-backed habits sleep experts recommend to help you fall asleep more easily, stay asleep longer, and wake up feeling refreshed.
Small changes to your evening routine can make a surprisingly big difference.
1. Set a Wake-Up Time — Not Just a Bedtime
Most people focus on what time they go to bed, but sleep experts often recommend starting with a consistent wake-up time instead.
Your body runs on an internal clock known as your circadian rhythm, which thrives on consistency. Waking up at the same time every day helps regulate this clock and naturally makes you feel tired at night.
Try this:
-
Pick a wake-up time you can stick to every day—even on weekends.
-
Count back about 7–9 hours to determine your ideal bedtime window.
-
Begin winding down about 60–90 minutes before bed to help your body transition into sleep.
Consistency helps your body anticipate sleep, making it easier to fall asleep naturally without tossing and turning.
2. Create a Phone Boundary at Night
Late-night scrolling is one of the biggest sleep disruptors today.
Smartphones emit blue light, which can suppress melatonin—the hormone that signals to your body that it’s time to sleep. On top of that, engaging content keeps your brain stimulated when it should be slowing down.
One simple change can help:
-
Charge your phone outside the bedroom or at least an arm’s length away.
-
Set a nightly “digital sunset” about 30–60 minutes before bed.
-
Use that time for relaxing activities like reading, stretching, or listening to calming music.
Reducing screen time before bed allows your brain to naturally shift into sleep mode.
3. Create a Cool, Consistent Sleep Environment
Your bedroom environment plays a major role in sleep quality.
Research shows that people sleep best in a cool, dark, and quiet space that signals to the body it’s time to rest.
A few ways to optimize your sleep environment:
-
Keep the room cool (around 65–68°F)
-
Choose breathable bedding and natural materials
-
Minimize noise and light
-
Use supportive pillows and a mattress that promotes healthy spinal alignment
Many people find that upgrading their mattress or bedding dramatically improves sleep quality because it reduces pressure points and regulates temperature throughout the night.
Think of your bedroom as your personal sleep sanctuary.
4. Reserve Your Bedroom for Sleep and Relaxation
Your brain forms powerful associations between environments and behaviors.
If you regularly answer emails, watch stressful news, or work from bed, your brain may begin to associate the bedroom with alertness or stress instead of relaxation.
Sleep experts recommend keeping the bedroom primarily for:
-
Sleep
-
Relaxation
-
Intimate connection
If you need to work or study, try doing it in another room whenever possible.
Over time, this helps your brain link the bedroom with calm and rest—making it easier to unwind when it’s time for sleep.
5. Avoid Heavy Meals, Alcohol, and Late-Night Snacking
Eating or drinking too close to bedtime can interfere with your body’s ability to settle into restful sleep.
Large meals keep digestion active, which may cause discomfort or acid reflux when you lie down. Alcohol can also disrupt sleep cycles, reducing the restorative REM sleep your body needs.
Sleep experts generally recommend finishing meals 2–3 hours before bedtime and limiting alcohol in the evening. If you’re hungry before bed, opt for a light snack and a glass of water instead.
Better Sleep Starts with the Right Support
Healthy sleep habits can make a meaningful difference—but your sleep environment matters just as much.
If you’re still waking up sore, restless, or overheated, your mattress or pillow may not be providing the support your body needs. Sleep comfort is deeply personal, and finding the right combination of support, materials, and temperature regulation can dramatically improve how you sleep.
That’s where expert guidance can help.
At City Mattress, our experts are trained to help you identify the best mattress, pillow, and sleep setup for your body, sleep position, and comfort preferences. Whether you’re looking for pressure relief, cooling comfort, adjustable support, or natural materials, we can help you explore options designed for deeper, more restorative sleep.
Visit a City Mattress store near you to speak with an expert and experience the difference for yourself.