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INFOGRAPHIC: The Perfect Sleep Wind Down Routine, According to Science

Insomnia is the most commonly reported sleep condition — about 60 million Americans deal with the effects of sleeplessness on a regular basis. While one night of tossing and turning is usually nothing to be concerned about, chronic sleep deprivation can have major physiological and psychological effects.

So what can insomniacs do to get a better night’s rest? As it turns out, sleeping medication is not always the answer — it could come down to making smarter choices throughout the day. Following a daily schedule that promotes quality sleep is easier than you think! Check out how you can get the best sleep ever, night after night.

Scroll to see tips.

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Check out the science behind this infographic...

Get moving: Sleep Foundation: How Physical Activity Impacts Your Overall Quality of Sleep

Soak up the sun: Reuters: Morning Daylight Exposure Tied to a Good Night’s Sleep

Wrap up your nap: National Sleep Foundation: Sleep Topics - Naps

Stop drinking caffeine: Caffeine Informer: Half Life of Caffeine

Take a warm shower or bath: Rthm.io: The Science of How Warm Baths Promote Sleep

Dim the house lights: WebMD: Light Exposure May Cut Production of Melatonin

Take melatonin supplements: MIT News: MIT Study Confirms Melatonin’s Value as Sleep Aid

Set an “electronics” curfew: Harvard Health: Blue Light Has a Dark Side

Shut off the lights: Rob Brown MD: Melatonin and the Health Effects of Ambient Bedroom Light

Lower your bedroom temperature: National Foundation for Sleep: The Ideal Temperature for Sleep

Play relaxing music: PLOS Journals: The Effect of Music on the Human Stress Response

Invest in a better bed: Better Sleep Council: When to Say “So Long” to Your Mattress

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