You're not alone if you're having trouble falling or staying asleep. Sleep difficulties, such as insomnia and general discomfort, affect many people. These issues can negatively influence your productivity and overall well-being during the day.
Explore our guide for science-backed solutions to turn your bed into a restful haven and regain the path to a good night's sleep.
How many people struggle to sleep?
We recently launched the results of our global Sleep Census, which found that 31% of people wake up feeling unrested and tired. Of the 20,000 people we surveyed worldwide, half wake up at least once during the night.
Healthy Sleep Solutions
There are several scientifically proven methods to improve sleep, beginning with healthy sleep habits for adults, teenagers, and children. These strategies vary depending on factors such as age, occupation, health, and lifestyle.
While getting the right amount of sleep each night is crucial, it's equally important to create conditions that promote quality sleep—restful and restorative—so you can wake up feeling truly refreshed.
1. Stick to a Sleep Schedule
According to our Sleep Census data, 82% of people use a device before bed. The blue light emitted by screens can interfere with your body’s natural sleep cycle, increasing alertness and making it harder to unwind. This mental stimulation often delays sleep or reduces its quality. Whenever possible, we recommend putting devices aside before bed to encourage more restful sleep. One of the most essential habits for better sleep is maintaining a consistent sleep schedule. Your body’s internal clock, or circadian rhythm, responds to various environmental cues, such as diet, exercise, daily routines, travel, and stress.
By going to bed and waking up at the same time each day, you help regulate this rhythm, signaling your body when to sleep, wake, and stay alert. This process also supports immune function, hormone regulation, cognitive performance, and overall health.
Additionally, consider your napping habits. Napping too frequently or too late in the day can disrupt nighttime sleep, so be mindful of when and how often you rest during the day.
2. Create a Restful Environment
If falling asleep or staying asleep is challenging, take a closer look at your bedroom environment. Factors like light, temperature, noise, and overall comfort can significantly impact sleep quality.
While some elements may be difficult to control, you can take simple steps to optimize your space for better rest:
- Keep the room dark
- Lower the temperature
- Minimize noise and disturbances
- Maintain a clean, clutter-free space
Creating a calm, comfortable sleep environment can make a noticeable difference in your ability to relax and enjoy restful, uninterrupted sleep.
While some factors may be outside of your control, we have some steps to help create an ideal sleeping environment:
3. Prioritize Comfort
In addition to adopting healthy sleep habits, investing in your physical comfort is essential—especially if you experience lower back pain or discomfort during sleep.
Disrupted sleep can often stem from an old, unsupportive mattress or a pillow that doesn’t suit your sleeping position. Ensure your mattress provides adequate support and comfort to prevent tossing and turning throughout the night. A well-chosen pillow can also help maintain proper alignment and reduce strain on your neck and back.
Creating the right sleep environment, free from discomfort, can significantly enhance the quality and duration of your rest.
Shop Sealy Mattresses and Pillows.
