Mattress Firm | Sleep Tips

Sleep Tips

Expert Advice only at Mattress Firm

At Mattress Firm, our number one goal is helping you get a better night of sleep. To help us accomplish this mission, we have teamed up with nationally renowned sleep specialist Dr. Michael Breus.

Dr. Breus, a resident expert for Web-MD and the wellness coach for AOL, is recognized as one of the nation’s leading sleep experts and is a popular guest on several national programs, including "Oprah", "The CBS Early Show", "CNN", "The Today Show" and "The View". To learn more about Dr. Breus, check out his book, "Good Night, The Sleep Doctor’s 4 Week Program to Better Sleep and Better Health". Take advantage of Dr. Breus’ expertise by applying these great sleep tips to your nightly routine.

Environmental Tips

Sleep Tip #1: Minimize noise with earplugs or a sound machine and reduce light with window blinds, heavy curtains, or an eye mask.
Sleep Tip #2: Do not turn on bright lights if you need to get up at night. Use a small night-light instead.
Sleep Tip #3: Make sure your bedroom is well ventilated and a comfortable temperature (below 75°F and above 54°F). Optimal temp seems to be between 68°F -72°F.

Behavioral Tips

Sleep Tip #4: Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise promotes deeper sleep.
Sleep Tip #5: Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 15-20 minutes about eight hours after you awake.
Sleep Tip #6: Stop working on any task an hour before bedtime to calm mental activity.
Sleep Tip #7: An hour before bed, take 20 minutes to do any chores that must be done, then dedicate 20 minutes for hygiene activities (brush teeth, wash face, etc.) and 20 minutes of meditation and relaxation.
Sleep Tip #8: At bedtime, keep your mind off worries or things that upset you; avoid discussing emotional issues in bed.
Sleep Tip #9: Consider having pets stay outside of your sleeping area. Having a pet in bed with you may cause you to wake if you have allergies or if the pet moves around on the bed.
Sleep Tip #10: Avoid large meals for at least two hours before bedtime. However, don’t go to bed hungry. Cereal and milk, apple pie a la mode, even cheesecake can be good (not an entire cheesecake though). A recent study also showed that high Glycemic index foods eaten 4 hours before bed can be helpful in getting people to sleep. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.
Sleep Tip #11: Keep your bedroom for sleeping. If you can’t sleep or if you wake up, go into another room and read a book or watch television until you feel sleepy.
Sleep Tip #12: Learn a relaxation technique such as progressive muscle relaxation, or some of the more relaxing Yoga poses or meditations and practice them in bed.
Sleep Tip #13: Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, you may get headaches that could keep you awake. Caffeine is also a stimulant and is present in substances including coffee, cola, tea, chocolate, and various over-the-counter medications.