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Sometimes, using a custom mattress just isn’t enough to get the rest you need. Use these actionable steps to catch some quality z’s.

1. Stick to a Regular Sleep Schedule

We know, it’s hard to control exactly when you fall asleep and wake up. However, sticking to a regular lights-out time (that includes your phone!) and setting an alarm at the same time each day is your best chance for consistent sleep.

Over time, a regular sleep schedule will help your body’s internal clock sync up so that you feel sleepy at just the right time. As a bonus, your sleep quality will improve.

2. Avoid Caffeine After 2 PM

Coffee is not your sleep cycle’s friend. Half of the caffeine you consume may still be in your system 5 hours after you drink it. Assuming you sleep at night, you really do not want to drink caffeinated beverages in the late afternoon or evening.

If you just can’t give up your warm afternoon beverage, consider switching to decaf coffee or herbal tea.

3. Don’t Take Long Naps

A short nap can boost your energy, memory, or creativity. However, a long nap could decrease the quality or length of your nighttime sleep.

If you feel that you need your afternoon nap to get through the day, you likely aren’t getting enough rest at night. Use the other tips in this list to adjust your nightly sleep so you feel rested throughout the day.

4. Get Regular Exercise

Regular exercise has been shown to help people fall asleep more easily and get better quality sleep.

You may not be able to go to the gym, but you can still go on a walk in your neighborhood or follow along with a YouTube exercise star in your living room.

5. Clear out the Clutter

Bedroom clutter isn’t just aesthetically displeasing, it’s also a risk factor for poor sleep. Even if you think you don’t mind a messy bedroom, your jumbled surroundings could unconsciously unsettle your brain and remind you of all the tasks you haven’t done.

If you’ve been struggling to sleep for a while, try clearing the clutter out of sight. You might find that a restful environment makes all the difference!

6. Start Journaling

Do spiraling thoughts and worries keep you awake well past your bedtime? If persistent thoughts prevent you from sleeping, you need to find a way to get them out of your head.

Journaling can help you keep thoughts from flying around your mind when you’re trying to sleep. Write down anything that’s keeping you up, whether it’s worries, ideas, regrets, or unfinished tasks. Just knowing that you’ve taken some kind of action is often enough to get your brain to rest.

7. Build a Bedtime Routine

Taking 30 minutes to wind down each night will help prepare your brain for sleep. If you don’t have a bedtime routine beyond brushing your teeth, it’s time to think about adding some relaxing activities to your night.

Be sure to avoid TV and phone time — the blue light from these screens could keep you up later. Instead, consider taking a warm bath, listening to soothing music, or reading a relaxing book.

We hope you enjoy your sleep! Check out our sleep blog to learn more about how to get quality rest.