Get a good night's sleep, and you're more likely to wake up alert, energetic, happy and able to function. Since November is National Sleep Comfort Month, try these six tips to help you sleep better and more comfortably.
Six tips for more comfortable sleep
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Invest in a quality mattress and comfortable bedding. Your sleep comfort depends largely on your mattress. If it's lumpy, too firm or scratchy, you'll toss and turn instead of truly resting. Visit a local mattress store and invest in the best mattress and bedding you can afford—better sleep often pays for itself through improved mood and productivity.
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Lower the temperature. Your body heat rises slightly while you sleep, so most people sleep more comfortably when the bedroom is a bit cooler. Opening a window or using a fan can produce the same effect if you prefer not to lower your thermostat.
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Limit big evening meals. A large dinner can increase overnight discomfort, causing indigestion or heartburn and keeping you awake. Step away from the kitchen at least two hours before bed; if you need a snack, choose a small portion of cereal with milk, fruit, or granola.
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Skip alcohol and caffeine late in the day. Late-afternoon coffee can affect your sleep 10–12 hours later, and an evening nightcap may make you drowsy initially but can wake you during the night. To boost afternoon energy, try an apple, walnuts, or a small piece of cheese instead.
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Relax before bed. When you're anxious, tense or stressed, your body won't relax easily. Practice gentle yoga, deep breathing, or visualization to calm your mind and help your body follow into restful sleep.
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See your doctor if problems persist. If you still can't get comfortable at night, talk to your doctor about physical or mental issues that might be preventing adequate rest. Check whether visits to a chiropractor or specialty pillows are covered by your insurance.
With a good night's sleep, you wake up in a better mood and ready to tackle the day. Use these six tips to get your most comfortable sleep this month.
Frequently Asked Questions
How often should I replace my mattress?
Most mattresses last 7–10 years, but signs like sagging, lumps or increased pain indicate it may be time to replace it sooner.
What bedroom temperature is best for sleep?
Many people sleep best with the bedroom slightly cool—around 60–68°F (15–20°C)—but personal comfort varies, so choose what feels best for you.
Will a nightcap help me sleep?
Alcohol can make you drowsy initially but often disrupts sleep later in the night, so it's best to avoid drinking close to bedtime.
When should I talk to a doctor about sleep problems?
If sleep difficulties persist despite lifestyle changes, or you experience daytime sleepiness or loud snoring, consult a doctor to rule out underlying conditions.