A good mattress is only part of the equation. Here are science-backed tips for better sleep.
🌡️ Keep Cool
Your bedroom should be 16-18°C for optimal sleep. Your body temperature drops at night — a cool room helps this natural process.
📱 Screen Curfew
Stop screens 60 minutes before bed. Blue light suppresses melatonin production. If you must use devices, enable night mode.
⏰ Consistent Schedule
Go to bed and wake up at the same time every day — even weekends. This trains your circadian rhythm for better sleep quality.
☕ Caffeine Cut-Off
No caffeine after 2pm. It has a half-life of 5-6 hours, meaning half is still in your system at bedtime if you drink coffee at 4pm.
🏃 Exercise Early
Regular exercise improves sleep quality, but finish vigorous workouts at least 3 hours before bed. Evening yoga or stretching is fine.
🌑 Blackout Dark
Invest in blackout curtains or a sleep mask. Even small amounts of light can disrupt melatonin production and reduce sleep depth.
🛏️ Bed = Sleep Only
Don't work, eat, or scroll in bed. Train your brain to associate bed exclusively with sleep (and intimacy).
🔄 Replace Your Mattress
Mattresses should be replaced every 7-10 years. If you wake up achy or see visible sagging, it's time for a new one.