March is National Sleep Awareness Month, a time to focus on the importance of sleep and how it impacts our health and well-being. Whether you’re struggling with restless nights or simply looking to enhance your sleep quality, this month offers a perfect opportunity to evaluate your sleep habits and make some changes. Poor sleep can affect mood, cognitive function, and physical health, but the good news is that with a few adjustments to your sleep environment and routine, you can significantly improve your nighttime hours. In this guide, we’ll explore sleep hygiene tips—from upgrading your mattress and bedding to establishing healthy sleep habits—to help you learn how to get better sleep at night.

Understanding the Importance of Sleep Hygiene

Sleep hygiene refers to the daily practices and environmental factors that contribute to a good night’s sleep. Developing healthy sleep habits is essential for maintaining consistent, restorative sleep. For those who struggle with falling asleep, staying asleep, or waking up feeling refreshed, improving sleep hygiene can be a game-changer.

Sleep is a critical part of our overall health. Adults need between 7-9 hours of sleep per night, and chronic sleep deprivation can lead to a range of health issues, including weakened immunity, weight gain, and mental health problems such as anxiety and depression. This National Sleep Awareness Month, let’s explore how to get better sleep at night by improving both your sleep environment and your nightly habits.

Step 1: Upgrade Your Mattress and Bedding

Your sleep environment plays a pivotal role in your quality of sleep, and upgrading your mattress and bedding is one of the most effective ways to enhance your sleep experience. A supportive mattress that aligns with your sleep style is essential for avoiding discomfort and tossing and turning throughout the night.

Find the Right Mattress for Your Sleep Style

The first step in learning how to get better sleep is ensuring that your mattress is supportive and suited to your specific sleep needs. There are a few key factors to consider when choosing the right mattress:

• Firmness: Some sleepers prefer a firmer surface, while others benefit from a softer, more cushioned feel. If you tend to sleep on your back, a medium-firm mattress often provides the right balance of comfort and support. Side sleepers usually require more cushioning to alleviate pressure points on their shoulders and hips. Stomach sleepers, on the other hand, may benefit from a firmer mattress to support their spine alignment.

• Material: Memory foam, innerspring, hybrid, and latex mattresses all have unique characteristics. Memory foam contours to the body and reduces motion transfer, making it ideal for couples. Latex mattresses are highly durable and offer great temperature regulation, while innerspring mattresses are known for their classic support and bounce

If your current mattress is more than 7-10 years old, or if you frequently wake up feeling stiff or sore, it may be time for a replacement. Investing in a quality mattress can help you get better sleep at night by providing the comfort and support needed for uninterrupted rest.

Upgrade Your Bedding

In addition to a good mattress, breathable, high-quality bedding can make a significant difference in how comfortable you feel while sleeping. Opt for natural materials like cotton, linen, or bamboo, which allow airflow and help regulate body temperature throughout the night. If you’re someone who tends to overheat, lightweight, moisture-wicking sheets can help keep you cool.

Don’t forget about your pillows! The right pillow is essential for neck and spine alignment, which helps prevent waking up with aches and pains. Side sleepers often benefit from firmer pillows to support their head and neck, while back sleepers may prefer a medium-density pillow. Stomach sleepers should look for a flatter, softer pillow to avoid straining the neck.

Step 2: Create a Sleep-Conducive Environment

Your bedroom environment should be designed to promote relaxation and restfulness. A cluttered, noisy, or uncomfortable space can make it difficult to fall asleep and stay asleep.

Reduce Noise and Light

Sound and light are two major disruptors of sleep. If you live in a noisy area or have household sounds that interrupt your sleep, consider using a white noise machine or earplugs to create a more peaceful environment. Light exposure, particularly from screens or outdoor sources, can interfere with the body’s production of melatonin, the hormone responsible for sleep. Blackout curtains, eye masks, or dim lighting in the evening can help create a darker and more restful space.

Adjust the Room Temperature

Temperature plays a key role in regulating sleep. Most people sleep best in a cool room, typically between 60-67°F (15-19°C). If your room is too warm or too cold, it can cause discomfort and disrupt your sleep cycle. Consider using a fan, adjusting your thermostat, or layering blankets to find your ideal sleeping temperature.

Step 3: Establish a Consistent Sleep Routine

One of the most important factors in improving sleep quality is establishing a consistent sleep routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Wind Down Before Bed

Incorporating a calming pre-sleep routine can signal to your body that it’s time to wind down. Avoid stimulating activities, such as watching TV, using your phone, or working late into the evening, as the blue light from screens can interfere with melatonin production. Instead, try reading, practicing relaxation techniques like deep breathing, or taking a warm bath to help you transition to sleep.

Limit Stimulants and Heavy Meals Before Bed

What you consume in the hours leading up to bedtime can significantly impact your sleep. Caffeine and nicotine are stimulants that can keep you awake and alert long into the night. Try to avoid caffeine in the afternoon and evening. Additionally, avoid heavy meals or spicy foods close to bedtime, as indigestion can interfere with sleep. Instead, opt for a light snack if you’re hungry before bed.

Step 4: Incorporate Relaxation Techniques

If you often find yourself lying awake with racing thoughts, incorporating relaxation techniques into your nightly routine can help calm the mind and body. Practices like mindfulness meditation, progressive muscle relaxation, and deep breathing exercises are all effective ways to reduce stress and prepare for sleep.

Mindfulness and Meditation

Mindfulness and meditation are particularly helpful for managing anxiety and stress, which can be common causes of insomnia. Set aside 5-10 minutes before bed to focus on your breathing or practice guided meditation. This can help clear your mind and create a sense of calm that makes it easier to drift off to sleep.

During National Sleep Awareness Month, take time to evaluate your sleep habits and make changes that can lead to better rest. From upgrading your mattress and bedding to creating a calming sleep environment and establishing a consistent routine, small changes can add up to big improvements in how to get better sleep at night. By focusing on your sleep hygiene and adopting healthier habits, you’ll be well on your way to enjoying deeper, more restorative sleep.

For more tips on how to improve your sleep, visit our previous articles on resetting your sleep routine, and explore our wide selection of mattresses and bedding at Hom Furniture. Let’s make this National Sleep Awareness Month the start of your best sleep yet!