What to know about deep sleep and tips to ensure that you get an adequate amount.

Sleep is an essential foundation of our overall well-being, weaving together the intricate tapestry of both our physical and mental health. It’s during the tranquil hours of slumber that our bodies engage in restorative processes, ensuring we awaken rejuvenated and ready to face the day. Among the various stages of sleep, deep sleep—often referred to as slow-wave sleep—holds a pivotal role, acting as a sanctuary where crucial healing and revitalization occur.

In this blog, we’ll delve into the intricacies of sleep stages, the significance of deep sleep, its numerous benefits, signs of inadequate sleep, and practical tips for improving sleep quality. By prioritizing deep sleep, we pave the way for a healthier, more vibrant life.

Getting Familiar with the Sleep Stages

Before we talk specifically about deep sleep, let’s go over the five sleep stages that occur each night. Each sleep cycle has a purpose and lasts for a similar amount of time. 

Stage 1 

The first stage of sleep occurs when we close our eyes. If we wake up, we can feel like we haven’t slept. It’s also the stage most associated with the sense of falling, which can jerk us awake. This twitching condition is known as myoclonus. 

Stage 1 typically makes up 5% of our sleep.

Stage 2 

We begin to sleep a little heavier during this stage—but not by much. Our heart rate and brain waves slow down, and our body temperature decreases as we prepare to enter deep sleep. 

We spend most of our time in Stage 2 sleep—about 45%. However, we can cycle through Stage 2 several times each night until our body moves into Stage 3 or 4.

Stages 3 and 4

We’ve reached deep sleep! Stage 3 is NREM, while Stage 4 takes us closer to REM sleep. Being awakened during either of these stages can cause feelings of disorientation or confusion. 

These stages account for about 25% of our nightly sleep. Babies, children, and older adults need the most Stage 3 and Stage 4 sleep to feel fully rested. 

During deep sleep, our bodies and minds experience:  

• Physical repairs to our bodies
• Immune systems strengthening
• Memory consolidation
• Cleansing of metabolic wastes our from brains
• Hormones regulation

Not getting enough sleep during these stages can make us feel tired and lethargic—even if we sleep for an extended period. Our bodies can revert back to Stage 2 sleep if we’re not fully ready to reach deep sleep. We’ll cover more on this topic in a minute.

Stage 5/REM Sleep

Now out of deep sleep, Stage 5, or REM sleep, is where we start to dream. We have some eye movement, increased respiration rate, and brain activity. Our voluntary muscles can become paralyzed, which is the reason that it can feel like we can’t escape from dreams. Luckily, paralysis is a temporary protection mechanism that keeps us from hurting ourselves during REM sleep.

What Are the Benefits of Deep Sleep?

We need 1.5 to 2 hours per night of deep sleep to reap the benefits. Factors such as age and our bodies’ unique physiological makeup can affect exactly how much we need to get. Children and teenagers generally require more deep sleep to feel rested. Older adults also need more deep sleep, but many of us don’t get enough as we age.

Enhances Memory and Cognitive Function

Have you ever wondered why you remember things from the past but not something that happened yesterday? This can be due to the memory consolidation that occurs during deep sleep. Our brain acts like a filing cabinet, moving memories from short to long term.

These clean-up tasks during deep sleep help improve cognitive functions such as problem-solving, creativity, and decision-making. They prepare our minds for the day ahead and prevent the build-up of metabolic wastes, which can increase the risk of neurological disorders like dementia and Alzheimer’s disease.

Supports Physical Health

A key goal of deep sleep is to repair and rejuvenate our bodies, which is imperative to good physical health. The rest we get during deep sleep helps our muscles and tissue recover and ensures we’re not physically tired the next day. Additionally, our cardiovascular systems benefit from deep sleep because this stage reduces our blood pressure and heart rate. 

Deep sleep strengthens our immune systems. Without adequate deep sleep, our bodies aren’t as likely to be able to fight infections and illnesses. It pays to get extra deep sleep when we’re sick!

Hormone regulation also occurs during deep sleep. Our bodies process hormones like cortisol and insulin. Cortisol activates our body’s response to stress and helps regulate metabolism, blood sugar, blood pressure, and inflammation. Insulin also helps regulate blood sugar and lowers our risk of diabetes.

Improves Emotional Well-being

A proper amount of deep sleep keeps us emotionally stable. We’re less likely to feel emotionally deregulated or experience stress and anxiety when we get enough deep sleep.

According to a 2019 study published in the journal Nature Human Behaviour, the anxiety levels of participants who spent more time in deep sleep were much lower than those who did not. The authors concluded that deep sleep “restored the brain’s prefrontal mechanism that regulates our emotion, lowering emotional and physiological reactivity and preventing the escalation of anxiety.”

Signs of Inadequate Deep Sleep

When we don’t get enough deep sleep, our bodies and minds don’t get the benefits mentioned above, leading to frequent nighttime awakenings or poor physical recovery after exercise. If the cycle of inadequate deep sleep continues, it can lead to sleep deprivation.

Sleep deprivation happens when we don’t have enough time to sleep, don’t get enough sleep, or both. Common symptoms of sleep deprivation include:

• Daytime sleepiness
• Fatigue
• Irritability
• Difficulty thinking, focusing, and remembering
• Slower reaction times
• Headaches

Tips for Improving Deep Sleep Quality

We now know the benefits of deep sleep and how the lack of deep sleep can impair our minds and bodies. What do we do if we need to get better deep sleep? Here are a few tips to help you reach 1.5 to 2 hours of deep sleep each night.

Establish a Bedtime Routine

A bedtime routine can make it easier to ensure that you get enough deep sleep. Consistency and timing are the key elements of a good bedtime routine. By going to sleep and waking up at the same time every day, you align your circadian rhythm—your 24-hour clock. Keeping these times consistent helps you know that you have enough time to reach deep sleep.

Practice Mindfulness and Relaxation Techniques

Studies have shown that practicing mindfulness quiets the mind and promotes relaxation. Mindfulness and relaxation techniques are essential if you have insomnia. To improve sleep quality, try these techniques:

• Meditation
• Mindful Breathing
• Journaling
• Progressive Muscle Relaxation
• Guided Imagery
• Aromatherapy

Create a Better Sleep Environment

Unsurprisingly, you’ll sleep better in a calm and cozy bedroom sanctuary with a comfortable mattress. If you’ve been snoozing on the same mattress for more than seven years or it’s uncomfortable, the experts at the Better Sleep Council recommend replacing your old mattress in favor of one that’s a better fit. 

Take the Better Bed Quizzz to Find Your Perfect Mattress!

You can also incorporate sleep-inducing elements into your space by experimenting with:

• Bedding
• Colors
• Lighting
• Natural elements
• Scents
• Sounds
• Temperature

Change Your Diet

Your diet can help you get better deep sleep if you eat foods rich in sleep-inducing compounds such as:

• 5-HTP/Tryptophan: Tilapia, canned white tuna, snapper, farmed Atlantic salmon, lobster, blue crab, Pacific oysters; Pork roast, light meat turkey, beef roast, chicken breast; 2% and whole milk, mozzarella and cheddar cheeses, low-fat yogurt, whole eggs; Quinoa, oats, buckwheat, white and wheat bread; Black walnuts, cashews, pistachios, peanuts, almonds, pumpkin and squash seeds, chia seeds, flax seeds; White potatoes, string beans, prunes, bananas, apples
• Complex Carbohydrates: Whole grain toast, oatmeal, quinoa 
• Melatonin: Sunflower seeds, alfalfa sprouts, almonds, eggs; Goji berries, tart cherries
• Magnesium: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
• Omega-3 Fatty Acids: Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Olive oil, coconut oil

On the other hand, you want to avoid certain foods and beverages as bedtime draws near. Limiting the ingestion at least two hours before bedtime can reduce the chance of sleep interruption:

• Alcohol: Consuming alcohol before bed can interrupt sleep cycles during the night.
• Caffeine: The last thing you want at bedtime is an over-stimulated nervous system.
• Candy and Sugar: Eating candy and sugary foods at night can cause your blood sugar to rise or fall. Avoid candies, cookies, sugary drinks, and chocolate prior to bedtime.
• Heavy or Spicy Foods: Avoid foods that can cause discomfort or indigestion, leading to poor sleep.

Get Better Deep Sleep!

In conclusion, deep sleep is vital to our overall health and well-being, serving as the foundation for physical restoration, cognitive enhancement, and emotional stability. By understanding the intricacies of sleep stages and prioritizing sufficient deep sleep, we can harness its numerous benefits—improving memory, bolstering our immune system, and supporting our mental health.

As we navigate the complexities of modern life, prioritizing quality sleep becomes essential. Implementing practical tips to enhance our sleep quality can foster a more rejuvenated body, a sharper mind, and a balanced emotional state. Embracing the significance of deep sleep ultimately paves the way for a healthier and more vibrant life.

Need more tips for getting quality deep sleep? Check out the Better Sleep Council blog, “Top Four Habits for Healthy Sleepers.” 

Physicians often recommended magnesium for sleep due to its calming effects. 

Sleep is one of the most vital aspects of our overall health, yet many of us struggle to get the quality rest we need on a daily basis. As we navigate our hectic lives filled with stress and distractions, it becomes essential to  take the necessary steps to achieve and maintain consistent, quality sleep for optimal physical and mental health and overall quality of life. 

One nutrient that has gained attention for its sleep-enhancing properties is magnesium. The fourth most common mineral in the human body after calcium, sodium, and potassium, this powerhouse mineral plays a crucial role in numerous bodily functions contributing to overall physical and mental well-being. 

In addition to sleep, it impacts body processes (or our body’s physiological processes) such as:

• Muscle and nerve function
• Blood sugar levels
• Blood pressure
• Brain function
• Bone health 
• Cardiovascular health
• Immune system health

Given it’s critical role in our overall health, including sleep, it’s essential to ensure that our magnesium intake is sufficient. Advanced age, a poor diet, certain medications  and specific medical conditions (diabetes, digestive diseases, and alcohol dependence) can put people at higher risk for a magnesium deficiency.                      

Some estimate that as many as 50% of the U.S. population consumes less than the required amount of magnesium.  Signs of magnesium deficiency may include fatigue, weakness,headaches, poor appetite, constipation, irritability, nighttime leg cramps, and heart palpitations.

The Science Behind Magnesium and Sleep

As it relates to sleep, magnesium has a calming effect on the nervous system . It binds to gamma-aminobutyric acid (GABA) receptors that quiet nerve activity and  activates the parasympathetic nervous system – the part of the automatic nervous system responsible for relaxation. It also plays a role in regulating the stress hormone, cortisol. Some research has demonstrated that magnesium even helps with depression and anxiety.

Magnesium plays a key role in muscle relaxation and regulates melatonin; the sleep-promoting hormone which helps keep your circadian rhythm on track and adjusts sleep-wake cycles. Magnesium deficiencies have been linked to low melatonin levels. 

MOVE THIS TO BELOW SOURCES Promising Research

• A 2021 study published in the journal SLEEP found that taking magnesium was associated with better sleep quality. The study included groups with and without depressive disorders. Researchers concluded that people with a higher magnesium intake are more likely to get the recommended amount of sleep
• A 2012  study demonstrated that  magnesium can improve the symptoms of insomnia in older adults. Study subjects showed improved measures of insomnia, including sleep efficiency(percentage of time spent sleeping while in bed), sleep onset latency (how quickly you fall asleep), and reduction in early morning awakenings.
• A small study published in 2024 in the Journal of Clinical Sleep Medicine found that magnesium citrate helped improve symptoms of restless legs syndrome.
• A 2024 study demonstrated that supplementation with magnesium may be an effective nonpharmacological intervention to promote sleep and mood. 

Sources of Sleep-Friendly Magnesium

Magnesium is available in various forms; through diet,  in topical formulations and supplements. 

Diet: 

Magnesium is found naturally in many foods and often a healthy diet rich in magnesium can meet daily requirements. Magnesium is naturally occurring in a wide variety of foods, including:

• Leafy greens such as arugula, spinach and kale
• Seeds and nuts such as cashews, almonds and pumpkin seeds
• Legumes such as chickpeas and black beans
• Dairy products such as low fat yogurt and kefir
• Soy products
• Whole grain such as oats, quinoa,chia seeds and brown rice
• Fruits such as bananas, figs and avocados

Topical:

In addition to dietary sources, magnesium is available in topical form – typically sprays and oils. A soothing foot massage with magnesium oil may help your body absorb magnesium – and the foot massage in and of itself can work wonders for relaxation, and ultimately sleep. 

Magnesium is also found in Epsom salts – a combination of magnesium and sulfate. While it is not clear how much magnesium can be absorbed through the skin, a warm bath certainly is a stress-lowering and relaxing contributor to a good night’s sleep. 

Supplements:

Magnesium supplements are available in several different forms; the most common options for sleep are magnesium glycinate, magnesium L-threonate and magnesium citrate. 

• Magnesium glycinate: Magnesium glycinate is made from a combination of magnesium and glycine, an amino acid with antioxidant and anti-inflammatory properties. Easily absorbed, it is thought to help with relaxation by potentially reducing stress and anxiety. 
• Magnesium L-threonate: This form of magnesium is known for its positive effect on sleep quality, cognition, mood and memory.  as well as reducing ADHD symptoms and pain relief.
• Magnesium citrate: Magnesium citrate is a common supplement that can replenish low magnesium levels. It’s also known as a calming agent to help ease depression and anxiety. It can help quiet your mind when falling—or staying—asleep. It’s a natural laxative and can be used for treating constipation.

Magnesium gluconate and magnesium lactate are other forms that are easily absorbed into the body. 

Supplemental Magnesium’s Potential Side Effects and Considerations

Be sure to contact your healthcare provider before taking a new supplement to determine the best type of magnesium for your needs and the correct dosage for your body. Average daily recommended amounts are listed on the National Institutes of Health Magnesium Fact Sheet for Consumers. 

While magnesium supplements are generally well tolerated, side effects can occur including nausea, abdominal cramping, diarrhea, vomiting and low blood pressure. Magnesium supplements may be contraindicated in people with certain medical conditions such as liver and kidney disease and in people taking certain medications such as antihypertensives, antibiotics, muscle relaxants,thyroid hormones and chemotherapeutic agents. 

As supplements are not regulated by the U.S, Food and Drug Administration, choose supplements with third-party testing such as United States Pharmacopeia (USP), the NSF and Consumer Labs.

Sleep Well to Live Well

Magnesium is a vital nutrient that plays innumerable essential roles in our bodies – everything from our mood to heart health, athletic performance and sleep.  While the research is still evolving, the evidence suggests that this important nutrient is an integral component of optimal sleep and overall good health.

To ensure a healthy sleep lifestyle and the incredible benefits that consistent, sufficient sleep provides, be sure to eat a nutritious diet, practice good sleep habits, optimize your sleep environment and discuss with your healthcare provider your best approach to ensure sufficient, quality sleep -the cornerstone of overall health – through adequate magnesium intake.

• Saturday sleep-in. Some people think they can catch up on their sleep over the weekend. You can’t ever completely make up for sleep you’ve lost or bank sleep for the future, so it’s best to plan for 7 to 8 hours each night.
• Aging out of sleep. A common belief is that older people need less sleep. While older people tend to wake more at night, they still need the same total hours of sleep as anyone else.
• Drink to dream. Alcohol does make a person feel sleepy, so many assume drinking before bed can help you sleep. In fact, alcohol is metabolized throughout the night and is likely to disturb your sleep, especially since it reduces rapid eye movement (or REM sleep), so it’s best not to drink it before bed.
• Two of a kind. Some people believe that you can save money on your bed by replacing only the mattress and keeping the old box spring. You should always replace both since they are designed to work best together as a set, and the warranty may not apply if you do not.
• Sheep are not for shut-eye. Counting sheep is a popular suggestion to help you fall asleep. An Oxford University study showed doing this actually lengthens how long it takes to sleep. Instead, listen to soothing music or read a book to help you fall asleep.
• Firm it up. It’s a common myth that if you have back pain you should only buy a firm mattress. The fact is that mattress choice is a very personal thing and what feels good to one person may not for another. Try out a variety of mattresses to see what seems most comfortable for you.
• Tripped out on tryptophan. At every Thanksgiving you are sure to hear someone say that the turkey is making them sleepy. Turkey does contain tryptophan which can cause sleepiness, but it doesn’t have more than any other meat and is not the cause of the yawns at the table. Instead, the heavy meal, change in weather, hard work of putting together such a feast and interacting with so many people is likely to blame.
• Cheesy. Some people are convinced that eating cheese before bed causes nightmares. There is no evidence to support this idea. In general though, it’s a good idea to finish meals or snacks two to three hours before you go to bed if you want to sleep well.
• Milky Way. Another common myth is that a glass of warm milk before bed will make you sleepy. While there’s no evidence to support this story, you might find it comforting if it was something that was always given to you as a child.

Most parents won’t be surprised to learn that children have their own sleep needs. These needs change over time – that’s right, what works for a toddler differs dramatically from a teen or an adult, but not so much with a 12-year-old – they both benefit from a full 12 hours.

Source: Centers for Disease Control and Prevention, 2017 

Tired kids aren’t just grumpy. Children who don’t get enough sleep are at a higher risk for chronic illnesses and obesity.

10 Tips for helping your child get to sleep

• Remove screens. Consider nixing TVs, tablets, laptops and even cell phones from your child’s room.
• Establish a bedtime routine. Having a pattern before bed will help signal to their mind and body that it’s time for bed.
• Cut the calories. Eating too close to bedtime tends to keep kids up, especially if the food or drink contains caffeine or excess sugar.
• Create a sleep environment. Make sure her bedroom is cozy – not too hot or cold for sleeping. Ditto with too many or too few blankets.
• Get wet. Some children may find that taking a bath or shower before bed relaxes them.
• Keep it quiet. It’s easier to sleep when there’s not extra noise. Teens may even want to wear earplugs.
• Check the size. Review with your child whether her bed is the right size or if she might need a larger one because she tends to stretch out while slumbering.
• Don’t use going to bed as a punishment. Your child might get a negative view of sleep. On the flip side, be careful not to use staying up late as a reward.
• Avoid making bedtime a negotiation. Give your child other choices to make, like what type of PJs to wear or what book to read together before bed.
• Make sleep a family priority. Kids learn from example. If sleep is important to you, chances are it will be for them too.

One of the best ways to organize ideas for a bedroom makeover is to keep a notebook of inspirations. Include:

• Clippings and printouts from magazines and websites that inspire you
• Photographs and notes about colors, fabrics and furniture you like in your friends’ homes or in stores
• Notes about a great night’s sleep at a hotel that describe what made it so perfect
• Fabric swatches and paint chips
• Pictures of natural scenes and landscapes you find inspiring, like the beach or mountains
• A list of words that describe the feeling you want your room to evoke
• A rough sketch of your ideal bedroom (you don’t have to be an artist!)
• A description of how you want your bed to feel

Here comes the sun

While you want your bedroom dark for sleeping, you also want a space that is bright and cheerful the rest of the day.

• Windows of opportunity. Choose room-darkening blinds, shades or drapes that allow you to plunge the room into peaceful darkness for sleep but let the sunshine in the rest of the time
• Screen out electronics. Lights from alarm clocks, TVs, cable boxes and other electronics in the room can impact your sleep, but can also be important functioning parts of your daytime in the space. Identify electronic sources of light and strategically place them so they don’t affect sleep.
• Take lighting to task. Choose bedroom light bulb wattage based on the purpose each particular lamp serves. Bright lighting may be necessary for a desk in your bedroom or near a mirror. Lower wattages (45 to 50 watts) offer ambient light or gentle light for reading in bed. Lampshades can help diffuse lighting.
• Dial it down. Installing dimmer switches allows you to custom control brightness as you need it, particularly for overhead lights.

Bedding down

Your bed is the centerpiece of your bedroom and is not only a comfy daytime hangout spot, but also the key to sleep quality at night. Consider replacing your mattress as part of your makeover if:

• It is older than 7 years
• Your bed is not big enough for all the bodies that sleep in it (you, your partner, occasional children and/or pets)
• You wake up regularly with aches and pains
• The mattress has visible signs of wear and tear
• You’ve had a better night’s sleep elsewhere (at a friend’s home or hotel)
• Your bed does not feel comfortable and welcoming

Sound advice

Reducing noise in your bedroom can help you sleep and will make the room feel more welcoming.

• Gadgets be gone. Noises and notifications from your cell phone, tablet or computer prevent you from sleeping well. When making over your room, set up an electronics parking area far from the bed, or silence them each night.
• White noise. If you have trouble sleeping, add a fan, air purifier, air conditioner or small fountain. The white noise these create helps block out distracting noises for better sleep.
• Snoring solutions. If your partner snores, then a visit to a sleep specialist, or buying breathing strips or decongestants, should be on your to-do list.

Temperature check

Temperature is another key component to consider as you redo your room.

• Numbers game. The ideal bedroom temperature for sleeping is around 65 degrees Fahrenheit. A room that’s too warm or too cool can disrupt comfortable sleep. Consider adding a programmable thermostat as part of your bedroom makeover.
• Less is more. While multiple duvets, throws and pillows can create a luxe bed that is the visual centerpiece of your room, too many can make sleeping hot and uncomfortable. If your perfect bed is piled high, plan to remove most pieces at night.
• Play on the same team. Neither your partner nor you should be uncomfortable at night. If one prefers intense heat or intense cold, adjust your pajama weight or add or remove separate blankets. If one person is uncomfortable, it will disturb the other’s sleep.

Put your money where your mattress is

Money spent on a new mattress is money well-spent. Designate a significant portion of your makeover fund for a wonderful new mattress that will make sleeping a dream come true. Remember:

• Regular replacement is required. Experts agree that if you’ve had the same mattress for five to seven years or more, it’s likely not providing you with optimal comfort and support.
• Quality counts. Choose top-quality pillows and mattresses to keep your spine properly aligned and comfortable. High-thread-count sheets, a plush comforter and duvet cover, matching shams and bed skirt, and plenty of pillows will make the entire room inviting throughout the day and ensure comfortable sleep.
• Size matters. Purchasing a bed that is too small is a common mistake. A couple should select a queen- or king-size mattress.

Color outside the lines

The colors you choose for your bedroom set the tone and mood for the entire space.

• Climbing the walls. Opt for calming hues on walls. Vibrant colors may appeal to you, but they don’t help with sleep and relaxation. Neutral (e.g., taupes, grays, beiges and whites) or muted tones and light pastels help you wind down and make the space feel calmer.
• Color by numbers.  Choose lighter colors to make a room appear larger, and darker colors to make a room appear more intimate and warm.
• Make a splash. Instead of blanketing your walls with color, take a subtle approach and add splashes of color with décor and bedding. A pop of color from pillows or artwork expresses your creative side without disrupting harmony.
• Spin the wheel. Color shades that are parallel on the color wheel encourage rest more than colors that contrast or are unrelated. If you want a contemporary look, incorporate contrasting colors into the room accents.
• Get in touch with your feelings. Rich shades of red, orange, yellow (warm colors), can create a cozy feeling. Certain blues and blue-greens, or cool colors, can have a soothing effect and can even make a room feel cooler.

Be touchy-feely

The materials you choose for your bedroom impact how well you sleep and how happy you feel when you’re in the room during the day.

• Shout-out for sheets. When shopping for sheets, test different thread counts, fabric compositions and weaves to determine what’s most appealing to you.
• Pillow pointers. Compare different fillings and weights to test the feel of pillows and comforters before purchasing.
• Hard and soft. The use of contrasting textures can have a powerful effect, similar to color contrasts, and can bring life to your room.
• Feet first. Your rug is the last thing you touch before you get in bed and the first thing you set foot on in the morning, so choose one that feels great and has color and texture that complement your room. Consider shag, silk, chenille or even faux fur.
• Function first. You want your bedding to look great, but you also need it to feel great. If you tend to get too hot or too cold at night, buy materials that will help keep you comfortable.

Décor details

When creating your perfect bedroom, make the space comfortable and welcoming.

• Ban clutter. Your mind is already full of the day’s clutter, so keep your bedroom somewhat sparse and your accessories to a minimum to create a calming environment. Making the bed the focal point can help you streamline the room.
• Embrace meaning. Display a few significant photographs and memorabilia pieces to add personal history to your room.
• Act natural. Plants and fresh flowers bring energy into the room and remove toxins from the air, making it a happier and healthier place to live and sleep.
• A place for everything. Design your space so that everything has a place (you might have to do some purging!) and then make sure you keep it all where it belongs. Maintaining order makes it easier to find things and makes your room more inviting.
• Keep it fresh. Periodically rearrange accessories and swap out pieces for something new so that you’ll want to open your eyes to your space each morning.

The perfect arrangement

The location of furniture within your bedroom not only impacts how functional the space is, but also how cozy or welcoming the room feels. Here’s how to optimize your floor plan.

• Best bed bet. Face your bed away from the door or window so light is less likely to bother you. When you have your new bed delivered, place it on an interior wall if possible.
• Nestled in. Keep nightstands within reach of your bed and choose pieces that are an appropriate height in proportion to your bed.
• Separate but equal. Designate different areas of the room for different activities: work, reading, sleeping, etc.
• Safety first. Make sure there is an unobstructed path to your bed so you don’t trip if you get up in the night.

Make a sleep pact

Make a deal with yourself that you’re going to plan for 7 to 8 hours of sleep every day, even if the day is an hour shorter. Work backwards from the time you need to get up and set your bedtime. Setting aside time to get the sleep you need is a gift you can give yourself. Once you’ve set a bedtime, stick with it so that it becomes part of your routine.

Blueprint for bedtime

To help adjust to the spring time change, start preparing for it several days in advance, going to bed 15 minutes earlier each day. Time changes are also a good cue to evaluate your bedroom. Make sure it is dark, quiet and cool at night so you have the best setting for sleep. Prepare for better sleep by creating a relaxing bedtime ritual like taking a bath, reading a book or listening to music.

Develop an appetite for good sleep

Eating and drinking can actually disrupt your sleep. Plan to finish meals and snacks 2 to 3 hours before bedtime because digestion wakes up your body. Alcohol and caffeine are also sleep interrupters when consumed before bed. Limit caffeine to the morning and finish your alcohol consumption by early evening. Smoking before bed can also stimulate your body and make it hard to sleep.

When you wake up each morning refreshed and relaxed, your whole day is already off to a great start. Your bedroom plays a key role in getting the sleep your body needs, but it’s more than just a room for sleeping. It’s also a place where you and your family unwind, so it needs to be comfortable and friendly.

Be firm with your mattress

Your mattress is what gets you through the night and transports you to dreamland. When your mattress gets old, it no longer gives you the support and comfort you need for restful sleep. If your mattress is seven years old, it is time to replace it with a newer one that meets your current sleep needs. Don’t forget to replace your pillows too. Pillows lose their firmness and stop supporting your neck and spine. The twice annual time change is a good time to evaluate your mattress and pillows to determine if it is time to replace them.

Daytime steps to good sleep

Staying active during the day will help your body crave sleep at night. Even a walk can help you sleep better. Be sure to end your workout 2 hours before you head to bed so your body has time to relax. A short 20-minute nap during the day can also prepare you for a good night. Short naps like these can help your body adjust to the time change and help you feel ready for sleep at your normal bedtime. Be sure to expose yourself to lots of bright light throughout the daytime to help your body know it is time to be alert.

Getting enough sleep is important not only because it helps you feel better during the day, but because it plays a critical role in maintaining your good health.

• Bad sleep is chronic. Poor sleep results in an increased risk of developing chronic conditions such as obesity, diabetes and high blood pressure.
• Hormones wreak havoc. Missing out on adequate sleep can interfere with your body’s hormones, leading to irritability, mood swings, cognitive impairment and slowed motor coordination.
• You don’t have immunity for the next challenge. Lack of sleep can also affect your immune system, making you more likely to get sick with colds, flus and other illnesses.

Power down your brain

While a big part of your ability to sleep well has to do with your sleep environment, your own mind may be part of what’s disturbing your rest. Here’s what people say is keeping them up at night:

• Family matters. 23% say family issues are preventing them from sleeping.
• Sleep debt. 16% blame personal finances for lack of shut-eye.
• As the world turns. 2% are awake because of current events.

Turning off your worries and thoughts is essential if you’re going to sleep well. Meditation before bed can help sweep the debris in your mind into a corner. Making your bedroom a worry-free zone allows you to sleep freely. Keep everything that relates to work or stress (like your phone, TV, paperwork, bills, etc.) in a separate room, physically separated from where you sleep.

Schedule a sleep appointment

Getting yourself into a routine where you go to bed at the same time and get up at the same time (even on weekends) will lull your body into the habit of regular sleep. Be very strict with your bedtime. Don’t let yourself get distracted by social media, what’s on TV or work you didn’t get done. When it’s bedtime, just go to bed, no matter what. Soon your body will be on board and you will naturally fall asleep and wake up when you are supposed to.

Since we spend 33% of our lives asleep, improving sleep means improving one-third of your life — not to mention that those benefits carry over to when you’re awake too!

Cast a sleep spell

Set up a routine that you can do every night before bed. Make sure you have time to unwind before your bedtime ritual begins. Then follow the same series of steps that lead you from being awake to being asleep every night. For example: lock the doors, turn the dishwasher on, put your pajamas on, wash your face, brush your teeth, pull the blinds, fluff your pillows, turn on gentle music, read a few pages of a book, then turn off the light and gently allow your mind to drift among pleasant thoughts. Doing the same things every single night signals to your body that sleep is coming and helps your body and mind relax so sleep comes easily.

Make your bed for good sleep

The biggest factor in how well you’re sleeping is your mattress. A mattress that is old or uncomfortable results in aches and pains, tossing and turning, and sleep that is not as restful and restorative as it should be. If you’re not waking up feeling refreshed and relaxed, it’s time to take a look at your mattress and evaluate its condition.

• Lumps and bumps. A mattress that is uneven needs to be replaced.
• Rags to riches. If your mattress is visibly worn, tattered or stained, it is begging for an upgrade.
• Cheating on your mattress. Have you had a better night’s sleep at a hotel or at a friend’s house than you get at home? If so, your mattress is not doing its job and needs to be replaced.
• Age discrimination. The life span of a mattress is no more than five to seven years. It’s time to replace it once you reach that threshold.

Secrets to a sweet sleep suite

If you’ve ever tried to fall asleep in a place like an airport or a hospital you know that the environment around you has a tremendous impact on how well you’re able to sleep. If you want better sleep, work on making your bedroom welcoming to sleep.

• Cool it off. A bedroom should have a temperature between 65 and 67 degrees for comfortable sleeping. Turn down the thermostat, plug in an air conditioner or open the window to get your room to the right temperature.
• Sleep unplugged. Your bedroom should be for sleep and sex only, so keep laptops, tablets, smartphones and televisions out of your room. Not only do they offer distractions from sleep, but the blue light emitted by their screens disturbs sleep.
• Create comfort. Make sure your bedroom is a space that feels welcoming and comfortable so it’s a place you look forward to ending your day in.
• Props to pillows. A great mattress and a quiet comfortable room aren’t going to bring you wonderful sleep if you’re resting your head on a bad pillow. Replace your pillows every year and be sure they are giving you the neck and spine support you need.

Doctor Snooze

Most people are able to achieve deep, restful sleep once they create a healthy sleep environment and routine. However, there are some situations in which you should seek medical help with your sleep. If you’re sleeping 7 or 8 hours but are still sleepy during the day, have insomnia, find yourself falling asleep during important tasks, wake frequently during the night or you snore, seeing a medical professional can help you get the sleep you need.

Make your dreams come true

You can make 8 hours of quality sleep a regular part of your life by scheduling it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment. You wouldn’t miss a meeting to binge watch TV, would you? Be strict about your sleep appointment in the same way. Keep a consistent schedule for sleep and wake times and soon they will become just a part of your regular routine. Support your schedule by creating a bedtime routine that relaxes you with hot baths, good books or soothing music.

Mattress matters

Your bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and pillow have to be up to snuff for you to slumber well. Your bed and your body naturally change over time (they’re both aging!), so if your mattress is seven years or older, it’s probably time to replace it. Older mattresses do not provide the support you need for restful sleep and need to be replaced. Making this one improvement can unlock nights of blissful sleep. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.

Rise and shine

It’s tempting to hit the snooze button over and over to squeak out just a little more sleep, but this hurts you more than it helps you. Break this bad habit and set your alarm for the time you actually need to get up. If you can’t let go of the snooze button habit, limit yourself to just one snooze hit per morning.

It’s time to go to rehab. Your snooze button addiction is netting you less sleep, not more. It breaks up your restful sleep and means you’re not really getting any benefits from those extra minutes.

Don’t bite off more than you can chew

What you’re eating and drinking and when you’re enjoying it affects your sleep. Try to finish eating 2 to 3 hours before bedtime so your whole system is ready to relax. Drink alcohol in the early evening instead of right before bed so your body has time to digest it before you hit the sack. Make caffeine a morning-only drink and stick to other beverages in the afternoon and evening. Caffeine stays in your system longer than you might think and can disrupt your sleep.

Train for good sleep

Exercise is important to help your body feel ready for sleep, and even just taking a walk can get your blood moving and improve your sleep. It’s best to complete your workouts at least 2 hours before you go to bed so your body is ready to rest.

Naps are nice

Taking a nap might seem counter-intuitive to good nighttime sleep, but short naps of 10 to 30 minutes actually help you gain extra energy during the day and don’t disrupt your sleep. Even a 10-minute nap can improve your alertness for 2-and-a-half hours if you’re sleep-deprived, and you can feel the benefit for up to 4 hours if you are well-rested.

Create comfort

If your bedroom is not a comforting and relaxing place, you’re not going to want to spend a lot of time there. Make adjustments to your bedroom so that it is dark, quiet, cool and cozy. A key factor in the comfort level of your bedroom is the bed itself, so make sure your mattress is big enough so you can move freely, new enough so it doesn’t cause aches and pains, and comfortable enough to support a good night’s sleep.

Couples who share a double or full mattress each end up with only as much sleeping space as a baby’s crib. Couples should sleep on a queen or king mattress.

Banish worry

If you’re bringing the stress of your job and daily life to bed with you, you’re not going to sleep well. Resolve to keep everything that’s stressful out of your bedroom, so don’t bring in work materials, your phone or even allow yourself to think about work while in your bedroom. You can also gain control over your worries and anxieties by keeping a worry journal. Write about the things that are bothering you so you can work through them instead of bringing them to bed with you.

Pull the plug

Keeping a television, smartphone, tablet, laptop or computer in your bedroom makes it harder for you to sleep soundly. The lighting from electronics actually stimulates your brain while you’re trying to sleep and wakes you up. Keep your electronics in another room and use a simple alarm clock instead of your phone.

Better sleep can be as simple as sleeping on a better mattress!

The Better Sleep Guide offers simple ways to improve your sleep. Download your copy to learn important facts, like how to know when you need a new mattress. Discover more about the types of mattresses available, and find out what mattress size is right for you. Plus, you’ll get loads of great tips for mattress shopping. Why wait? Improve the quality of your life by improving the quality of your sleep.

Interested in even more great tips about sleep?

At the Better Sleep Council, we’re here to help you make bedtime the best time of the day. That’s why we’re always sharing helpful articles about to help you get a good night’s rest. Be sure to signup for our newsletter, to receive the latest news and updates. Of course, bookmark our blog so you can check back often to find new insights, tips and trends.

Are you ready to go shopping for your next mattress? Start by taking the Better Bed Quizzz. It’s a fun way to find the right mattress to match your personal needs. After all, your best life starts with your best night’s sleep!

Good news for side snoozers

While there are many variations of sleeping on your side, all of which are beneficial in helping to alleviate insomnia and chronic sleep deprivation, the most comfortable position involves bending the knees slightly upward toward the chest. If you have a bad back, consider placing a pillow between your legs to alleviate pressure on your hips and lower back. Sleeping on your side is encouraged for those suffering from back or hip pain. It’s also recommended for pregnant women, specifically the left side.

Sleeping better on your back

If you prefer to sleep on your back, be careful, as it may induce lower back pain and even episodes of apnea, which interfere with normal sleep and restfulness. However, there are a few minor alterations to this position you can make to sleep more soundly: Try placing a soft pillow or rolled-up towel under your knees to facilitate the natural curve of the spine.

Cautions for stomach sleepers

If you like sleeping on your stomach, you’re in for a bit of bad news: Sleep professionals don’t recommend sleeping on your stomach as it causes strain on your lower back and possible neck pain. People who sleep on their stomachs report increased restlessness caused by frequent tossing and turning in an effort to get comfortable. If you do sleep on your stomach, use an extremely soft pillow or none at all, so your neck won’t be at an awkward angle.

So how do Americans sleep – and what might that reveal about them? Below, the BSC shares insights from a nationwide survey of sleep positions.

	Sleep Positions
	Fetal position: Turns out, many of us still sleep like we did when we were infants. A whopping 47% of all Americans sleep in this curled-up manner and it’s considered the most common sleep position. Women are also more likely to sleep in this position compared to men (54% vs. 39%) and 37% of Americans believe it is the best sleeping position.
	Freefall position: People who lie on their stomachs, with their heads turned to the side and their arms under or wrapped around a pillow, comprise 17% of the population studied. Despite being the second most popular sleeping position, about one-quarter (26%) of all Americans consider it the worst sleeping position. Introverts also report having the strongest aversion to this position, so try not to ask them too many questions about it!
	Yearner position: Can’t find the right sleeping position for you? If you’re yearning for a good night’s sleep, look no further than the Yearner position (no pun intended.) A close third – with 13% of Americans sleeping this way – the position consists of lying on your side with both arms out in front of your body. If you’re interested in this position, try talking to a Baby Boomer, as they are more likely to sleep like this than Millennials and Gen Xers.
	Soldier position: A soldier may be a person who serves in the military, but it’s also the name of the fourth most common sleeping position, preferred by 11% of the population studied. Those who lie on their backs with their arms down and close to the body when they sleep are more likely than those who sleep in the Fetal, Freefall or Yearner positions to either not change positions or only change positions once. They are also more likely to say they sleep this way, along with Log and Starfish sleepers, because it has medical benefits.
	Starfish position: For all you sea lovers out there, you’re in luck. Sleepers who prefer to sleep like marine invertebrates account for 7% of the population studied. Like the Log and Soldier positions, these sleepers are more likely than those who sleep in the other positions to say they sleep that way because it has medical benefits. However, these sleepers, who lie on their backs with arms up near their heads or pillows, along with Log sleepers, are more likely to sleepwalk.
	Log position: A log is more than a hunk of wood that you throw on a fire to keep you warm. It’s actually one of the six main sleeping positions, and 6% of the population sleeps this way. Despite being the least popular sleep position, those who sleep on their sides with both arms down consider themselves healthier than those who sleep in the other positions.