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Sleep Tips from Serta & the National Sleep Foundation

According to the National Sleep Foundation, most sleep experts recommend a minimum of 7 hours of sleep every night. Even so, many Americans find themselves feeling sleep deprived due to busy work and family schedules, stress and simply not putting enough importance on their quality of sleep. These simple sleep tips from Serta and the National Sleep Foundation can help you get on the right track to better sleep, so you can have the energy needed to get the most from your busy days:

Ten Sleep Tips

  1. Set a sleep schedule and stick to it.

    It is normal to experience an adjustment period after switching to a new mattress, especially if you had been sleeping on your last mattress for a long time. You should allow up to 1 week for your body to adjust to a new level of comfort and support.

  2. Establish a relaxing bedtime routine.

    Small rituals such as a warm bath, a cup of hot tea or gentle yoga can help relax the body and mind so you can fall asleep faster.

  3. Invest in a comfortable, quality mattress that will give you enough support and room for sleep.

    If you haven’t purchased a new mattress in several years, or if your current mattress is uncomfortable, it’s time to upgrade to a better quality mattress that meets the unique comfort needs of you and your sleep partner. Check out Serta’s Mattress Selector to find out which Serta mattress may be right for you.

  4. Make your bedroom a sanctuary from the stresses of the day by keeping work and other distractions out.

    It's important to shut down electronics and relax your mind as you wind down for sleep.

  5. Keep your bedroom cool, dark and quiet.

    Creating the right bedroom environment can help promote better sleep by helping you to fall asleep faster and stay asleep longer. Check out Serta’s Sleep Tips video for more helpful advice.

  6. Get out of bed if you are not sleepy, returning when you are sleepy.

    If you can’t fall asleep right away, don’t stress yourself out. Step away and try doing something to relax your mind, such as reading a book or listening to soft music until your feel ready to go to sleep.

  7. Exercise daily.

    The National Sleep Foundation’s 2013 Sleep in America® Poll finds that daily exercise can help improve sleep quality. Whether you like to exercise vigorously with cardio and weights, or prefer lighter exercise such as daily walks, sticking to a routine can improve how you sleep.

  8. Keep naps to under an hour and before 3 pm.

    We all love a good nap, but napping for too long or too late in the day can make falling asleep at night difficult. By establishing good bedtime habits, you are more likely to get good sleep every night so you won’t have to nap as often.

  9. Get exposure to morning sun and 30 minutes of sunlight daily.

    Not only does exposure to daylight help to improve your mood, it helps your body adjust to a full daily routine, including your sleep routine at night.

  10. Dim your lights in the evening to tell your body that it is time for sleep.