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How to Get Better Sleep:
10 Tips for Sleep Optimization

With restorative effects on the body and mind, sleep is an essential part of our daily routine. From improving memory and attention to lowering stress levels and even maintaining a healthy weight, adequate rest comes with an array of benefits. Struggling to catch some quality shuteye? Read on to learn how to get better rest with our sleep optimization tips.

Determine How Much Sleep You Need

According to the National Sleep Foundation, your age dictates how much sleep you should aim for. The recommended time for adults between 18 and 64 years old is approximately seven to nine hours per night, while adults 65 and older should try to get between seven and eight hours. To learn how much sleep you require, experiment within the recommended range, and make a note of when you feel best. Not only is it important to strive to get the same amount of sleep each night, keeping a consistent bedtime and wake up time is crucial—even on the weekends. This helps maintain your circadian rhythm, which makes falling asleep at night and waking up in the morning easier.

How to Optimize Sleep

Get Comfortable with Proper Bedding

A foundational element to your quality of sleep is your bed. To set yourself up for a successful slumber, consider your bedding.

  • Mattress

    Between spring, memory foam and hybrid mattresses, there are plenty of options to consider. Wondering what works best for you? A spring mattress offers support and classic bounce, while a memory foam one contours to your body and reduces motion transfer. For the best of both worlds, consider a hybrid. The bottom contains coils for firmness and support, and top layers of foam or gel allow you to stay cool and sleep through the night (even when a pet or partner moves around in bed). After deciding which construction works for you, think about the feel: plush, medium or firm. If you're a side sleeper, a softer mattress provides more comfort since it allows the hips and shoulders to sink into the bed. Alternatively, stomach- and back-sleepers might prefer a firm mattress for even support. When in doubt, lay on a few different mattresses before making a final choice. If you sleep with a partner, go together to get the most accurate feel.

  • Mattress Support

    While the mattress itself influences comfort, what you place it on enhances the feel, too. For a traditional look in the bedroom, opt for a boxspring. Not only does it elevate the mattress, it also provides a bit more shock absorption. For larger bed sizes, consider a split box spring that makes it easy to maneuver smaller pieces up a staircase or through a narrow hallway when setting up. If you prefer a lower profile, consider a bunkie board instead. It gives the mattress more support without interfering with the sleek look. Alternatively, find a platform bed with slats rather than introducing a box spring to your space. Since box springs can be a source of squeakiness, those who are sensitive to noise might prefer slats instead.

  • Bedding

    After the mattress is in place, it's time to dress it with bedding that will keep you comfortable all night. First, think about the sheets. If you run warm at night, consider a set made of airy linen or smooth percale. Conversely, sateen and flannel offer added warmth, so those materials are ideal for cozying up on cool nights. Organic cotton provides versatility, making it a great all-season option. Once you have the right base layer, pick out a bed pillow based on your sleep position. To learn which one is best for back, side or stomach sleepers, check out our pillow guide. Wondering about the top layer? Decide whether a light, heavy or medium duvet works best depending on your preferences. If you share a bed with your partner and have different sleeping styles, consider a Scandinavian approach to bedding: a small, separate duvet for each person. Not only does this allow each of you to choose your ideal level of warmth, you can also say goodbye to playing tug-of-war with the covers in the middle of the night. To learn more, read our duvet guide.

How to Optimize Sleep

Set the Scene for Relaxation

After you've found the right items to keep you comfortable as you sleep, consider the overall atmosphere of the bedroom.

  • Keep Stressors Out

    Your bedroom should be a place to shut out worries at the end of a long day. To make the environment a soothing place to unwind, establish the bedroom as a work-free zone. This means work-from-home days should be spent solely in the home office or living room. Additionally, opening the email app on your phone should be off limits in the bedroom. Another stressor to remove from the master suite is clutter, which can raise anxiety and diminish sleep quality. Make a point to keep dirty clothes off the floor and clear the dressers before bed. This also allows you to start your day in a more soothing environment. One last thing to avoid in the bedroom is electronics. Cell phones, televisions and even digital clocks emit light, causing the brain to release less melatonin and making it harder to fall asleep.

  • Choose a Color Scheme

    Engage the senses in the bedroom to encourage relaxation. In terms of appearance, a simple design scheme helps optimize sleep. Too many bold patterns or colors can have an overwhelming effect, so stick to a neutral palette with just one accent color at most. Pastels such as light green or pale blue create a calming effect, while dark navy makes the space feel cozier. Stimulating colors—think bright red or purple—may interfere with sleep, so it's best to leave these for other areas of the home.

  • Control Lights and Sounds

    In addition to colors, light is another factor to control. Blackout curtains darken the room while insulating against outside noise. To make the most of them, hang the panels on a room-darkening curtain rod that wraps around the window, ensuring no light peeks through the sides. As darkness triggers sleepiness, light signals the body to wake up, so consider using a sunlight alarm clock or setting a smart light to turn on before you wake up for an energizing effect. In addition to bright lights, sounds can be disruptive, too. If you have a snoring partner or loud appliances, use a white noise machine or ear plugs to combat the noise.

How to Optimize Sleep

Establish a Routine to Optimize Sleep

Sticking to a bedtime routine can help your circadian rhythm stay in sync.

  • Watch Your Diet

    Going to bed hungry or thirsty impairs the ability to fall asleep and stay that way, but certain foods and drinks impair sleep quality. For instance, spicy or fatty foods that can induce heartburn can cause you to wake up throughout the night. Though alcohol might make you feel sleepy, the quality of sleep after consuming it is worse. Looking for sleep-friendly ways to satisfy your appetite before bed? Look for healthy snacks containing complex carbs, protein and sleep-inducing chemicals such as melatonin and tryptophan. A wide variety of fruits and nuts are healthy options. Instead of a nightcap, enjoy a cup of caffeine-free tea or milk to help you unwind.

  • Exercise (But Not Too Late)

    Not only can exercise improve the duration of sleep, it also helps with quality. Another benefit: it reduces stress and anxiety, helping you fall asleep and avoid restlessness. For best results, get your workout in at least four hours in advance of your bedtime. This gives your elevated core body temperature plenty of time to return to normal then drop, triggering drowsiness. Whether you prefer cycling, jogging, swimming, yoga or other sports, try getting the American Heart Association's recommended 150 minutes of exercise per week.

  • Unwind with a Nightly Ritual

    Devote the end of your day to a relaxing activity. For instance, meditating or participating in guided breathing sessions slows the heart rate and clears the mind. Another way to unwind is with a shower or bath. Whether you use scented soap or a reed diffuser, fragrances such as lavender have a soothing effect. If you do bathe at night, find a sweet spot for the water temperature: a cold shower is stimulating rather than relaxing, and a very hot shower has a similar effect. For optimal relaxation, go for a warm shower or bath about an hour or two before bed: after your body temperature rises when bathing, it will have enough time to drop before bed. No matter how you unwind, remember to adjust the thermostat to about 66 to 68 degrees before bed for an optimal sleep environment.

Sleep optimization is about experimentation, so try tweaking a few variables until you find what works best for you. What are your favorite ways to optimize sleep? Share your top tips to get better sleep using the hashtag #CrateStyle.

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