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sleep tips

The 3 Ps of a Better Night Sleep: Plan, Prioritize, Prosper


Cool Dark Quiet Bedroom

How do you feel about your night of sleep last night? If you said anything less than “Great!” it’s essential that you do all you can to improve your sleep satisfaction. A few small adjustments to your routine and bedroom can result in better sleep and a happier morning the next day. Today, we’re going to talk about the 3 Ps of a Better Night of Sleep!

Plan your bedtime

Bedtime routines are not just for kids! That being said, not any bedtime routine will do. A bedtime routine that includes scrolling social media until midnight is no good at all! Your relaxing routine could include taking a hot bath or shower, reading a book, breathing exercises, or light stretches. Be sure to try to avoid electronic devices for an hour or two before attempting to fall sleep.

Within a few hours of bedtime, you’ll also want to avoid food and drinks that can be disruptive to your sleep. This doesn’t necessarily mean unhealthy foods, although it is true that heavy or rich foods, fatty or fried meals, and carbonated drinks are some of the biggest culprits of poor sleep. In truth, even “healthy” spicy dishes and citrus fruits can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful acid reflux that disrupts sleep

Caffeine and nicotine are the two stimulants most commonly thought of when you want to avoid staying up. Don’t forget the other big one: alcohol! While alcohol may help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol.

Prioritize a healthy bedroom environment

Your bedroom goes a long way toward whether or not you’ll get the sleep you need. Of course, you’ll want to outfit your bed with a comfortable and supportive mattress, plus pillows you love, fresh sheets, and a cozy duvet

It’s more than just the bed itself. Your environment should be cool, dark, and quiet. A few small adjustments to your bedroom can result in better sleep and a higher level of sleep satisfaction. Keep your room cool enough that your body eases to sleep, which is typically around 70 degrees. You can also sleep on a mattress made specifically to keep you cool at night. PranaSleep’s flagship PranaSleep Collection, which includes the Wahe Luxury Plush and Vinyasa Firm, has their patented Ultra Quilt layer. This top layer provides a breathable, cushioning layer between you and the latex that regulates your body’s temperature and keeps you from getting too warm while you sleep. 

At night, limit your exposure to both natural and artificial light. Consider installing blackout curtains if you feel you may be getting too much light at night, like from a neighbor’s house or the streetlights. The last thing to check off the list is to ensure it is quiet enough to fall asleep and stay asleep. Your body requires a quiet and peaceful environment to fall asleep and avoid any disturbances that might wake you up in the middle. The blackout curtains will also help reduce noise, but if you need a little extra help we carry sound machines designed to lull you to sleep and keep you in a slumber oasis.

Prosper after a good night of sleep

When you fall asleep quickly and stay asleep for eight hours, your health, mood, and productivity will improve! This healthy sleep is important for both physical and mental health. Getting the deep, uninterrupted sleep your body needs will improve your overall quality of life. In fact, improving your sleep is the most important thing you can do for your overall health!

You don’t have to take it from us. Science tells us that getting good sleep every night means you get sick less often, stay at a healthy weight, lower your risk for serious health problems like Diabetes and heart disease, have less stress, enjoy life more, think more clearly, perform better at work, get along with other people more easily, make good financial decisions, and even avoid injuries. The list goes on and on!

Follow the 3 Ps for better sleep: Plan your bedtime, Prioritize a healthy bedroom environment, and Prosper by getting the good sleep you need! Whatever you need to do this can be found at City Mattress, from comfortable pajamas to an adjustable bed base that reduces heartburn after a spicy dinner. We’re way more than just mattresses!