Setting Yourself Up for Healthy, Restful Sleep

Sleep is what keeps you healthy and happy – you know how miserable things get when you don’t get enough of it. But we frequently don’t get enough of it. In fact, in 2016, a CDC study estimated that 35% of Americans aren’t getting enough sleep.

This is no way to live, and it doesn’t have to be that way. But what can you do to set yourself up for success?

Your Bed and Mattress

The very basics of your sleep habit are often the most overlooked – the mattress you sleep on is (or should be) in contact with you for 7 hours a day, but you probably don’t put a lot of thought into it or even remember when or where you bought it. But neglecting your mattress could be blinding you to the reason you aren’t getting restful sleep at night. The proper mattress will help you get a better night’s sleep. A memory foam mattress is popular and extremely comfortable. It’s great on the back and offers support and comfort at the same time. Memory foam evenly distributes weight and contours to your body’s curves, while at the same time relieving pressure points throughout your body. Check out memory foam mattress reviews to see how they benefit people. Never underestimate the benefits a new mattress will bring to your sleep cycle.

Soothing Sounds and Lights

Don’t be afraid to put on soothing music and listen to it before bed, or as you’re falling asleep. Music is relaxing and will put your mind in the right mood to rest. Also, use white noise if it comforts you. A lot of people benefit from running a fan at night to help them sleep. Others prefer it quiet, and that’s okay too. Keep your headphones by your bed and listen to relaxing music as a way to unwind.

Make sure you have lighting options in the bedroom. Have a light on a dimmer switch or use a lamp for reading a book. It’s important to slowly decrease the amount of light as you get closer to going to bed. Use dark drapes to shield extra light that comes in from the windows. Understand that it’s best to sleep in the dark when it’s time for bed.


If your room is too hot or too cold, you’ll feel uneasy and have trouble sleeping. Keep it at a cool temperature that feels just right. Add or remove blankets depending on the time of year and season. Use a fan and windows to help control the room temperature so it’s right for you.

And a little Aromatherapy…

Introduce nice smells around your room to help you sleep. Spray lavender on your carpet and pillows to help you relax and fall asleep. Your sleep quality will improve and you’ll wakeup feeling refreshed. Chamomile is another helpful smell that’s also a sleep aid. If you rise feeling groggy, take a few whiffs of peppermint to wake you up. Also, clean and vacuum often and use pleasant smells when wiping down your room and furniture.

It’s possible to improve your sleep quality with the right adjustments. Take time to try different methods and figure out what works best for you. This is what your bedroom requires for proper sleep.