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• Creating your sleep space
• Focusing on your days
• Developing a pre-sleep ritual
• Falling back to sleep if you wake-up in the night

Creating your sleep space

• Let your Back be the Judge – Reduce back stress/pain by finding a mattress that properly supports your back and spine. Mattress quality, comfort and support are important because gravity effects bodies differently while sleeping/laying down. To find the best mattress for your back, look for a mattress that:
  • Molds to the bodies natural curves;
  • Reduces pressure points and spreads evenly across the body for better circulation, reduced body movement and improve quality of sleep;
  • Minimizes the effects of partner movement.
• Mattress Size and Comfort Matters – Partner sleep motion can disturb REM sleep. Unsupportive mattress’s (innerspring or inferior forms) can cause rolling. To improve sleep, consider switching from a queen to king and focus on a mattress with quality foam, inner springs and edge support – they will reduce wave motion and enhance REM sleep. Additionally, mattress edge support allows for stretching with out disturbing your partner because an individual can use all corners of the bed for supportive sleeping, not just the center.
• One Sleep-only Space – Make your bedroom a relaxing sleep space. Paying bills or doing work in your bed or bedroom can train your body to bring life stresses into your bedroom and make it more difficult to fall asleep.
• Keep the cool cool and the warm warm – Be sure your bedroom is well ventilated and of regular temperature. Additionally, the right mattress can help regulate your body temperature. For example, Visco Memory Foam can adjust to your body heat
• Quiet Noises – A fan or “white noise” machine can help block out distracting noises when you are trying to fall asleep.
• No Sleep Lights – Hide your clock, the big illuminated numbers can make you anxious when falling asleep by shifting your focus to the time.