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Your Guide to Better Sleep

— by Tempur-Pedic on Mar 8, 2021

With Daylight Saving just around the corner, we’re all busily preparing for our clocks to lose an hour — knowing that along with it, we’ll also lose a precious hour of sleep. This year, get a jump on Daylight Saving with our top six tips^ for better sleep every night of the year.

1.) Indulge in some dreamy bedtime prep

A good night’s rest doesn’t just start when you climb into bed, but with the routine you follow right before. Studies have shown that essential oils, like lavender, can have calming benefits to help you fall asleep easier and improve your sleep quality. After a busy day, it may feel difficult to unwind and relax into a restful sleep. Try taking a warm shower or bath, lather up with your favorite calming scents to help ease your mind — and then press play on your favorite dreams.

2.) Keep a consistent routine

Start heading to bed 15 minutes earlier each night this week to help make up for the lost hour of sleep. Maintaining a consistent routine for bedtime, meals, and exercise throughout the week can also help with the transition. And because we want to make meeting your sleep goals easier, we designed our TEMPUR-Ergo® Smart Bases powered by Sleeptracker®-AI to take your sleep routine to the next level. Each morning, you’ll receive a personalized sleep report and sleep score, based on a range of bio, sleep and environmental metrics.

By leveraging artificial intelligence to analyze sleep data, the Sleeptracker app sends each sleeper personalized insights and advice on sleep strategies to help you and your partner achieve deeper, more rejuvenating sleep. Plus, you’ll get daily sleep coaching to incorporate into your routine. For example, did you know that waking up at the same time every day (including weekends and days off) can help you sleep better at night?

3.) Create a comfortable sleep environment

Building your ideal sleep environment is an easy step to getting better sleep every night — and no one understands comfort better than Tempur-Pedic. Unlike ordinary memory foam, TEMPUR® Material immediately and precisely responds to your weight, shape, and temperature and continues to do so throughout the night. Create a cozy and adaptive sleep environment with our most-conforming mattress, LuxeAdapt, made with groundbreaking material that intuitively adapts to your unique shape.

A cooler and less humid sleep environment can also help you find a better night’s rest. If you sleep warm, you know the struggle of waking up sweaty and unrefreshed. This could be caused by your mattress’s microclimate: the area between your comforter and mattress. This includes factors like the breathability of your comforter and sheets, your body's temperature, and the humidity in your room. Using sheets made of linen, cotton, or bamboo fibers with a low thread count can help maximize the airflow of your bedding. Pair this with our most-awarded mattress, TEMPUR-LUXEbreeze°, and you could feel up to 8° cooler++— all night long.

4.) Exercise earlier in the day

While you may like to schedule late-night workouts, you probably notice that exercising close to bedtime makes you feel energized — the opposite of what you want to experience right before it’s time to turn out the lights. That’s because exercise, particularly cardio, releases endorphins (or chemicals that stimulate brain activity) in the body that can keep you awake. We recommend exercising no later than 2 hours before your bedtime, so your brain has plenty of time to “wind down.”

5.) Avoid late afternoon caffeine

We get it—the 3 pm work slog is a struggle and there’s nothing like a steamy cup of espresso or a refreshing iced latte to pull you through that afternoon haze. But it comes with a warning: late afternoon caffeine can carry over into bedtime, preventing your body and mind from relaxing and ultimately keeping you up at night. Resist consuming caffeinated beverages 4-6 hours before bed to help you get quality sleep — and consider switching to a peppermint herbal tea or quick cardio-spurt to recharge your battery.

6.) Turn off cell phones, tablets, and other electronic devices

In a world where we carry our phones with us everywhere, we understand how difficult it can be to turn off our tech and step away from the digital world. Turns out, blue light from your cell phone, tablet, or television can trick your brain into thinking it’s daytime, so despite following your routine and avoiding caffeine, your body will stop producing the sleep chemical called melatonin. Melatonin is the body’s way of helping us relax into sleep, so an hour before bedtime consider turning “Night Mode” on your devices, lowering your television’s brightness — or better yet, turn off technology altogether — for a more restorative night’s sleep.

With Daylight Saving fast approaching, you can start preparing now to help make the transition easier. Start with small changes and ease into a new routine so you can hit the ground running instead of feeling the effects of losing that precious hour.

See how other Tempur-Pedic owners are improving their sleep and read their stories here.

++Feels 8 degrees cooler throughout the night compared to the Adapt Collection. Based on average heat index of TEMPUR-LUXEbreeze™ compared to TEMPUR-ProAdapt™ models measured over 8-hour period

^Source: https://health.clevelandclinic.org/daylight-savings-time-change-4-tips-to-help-your-body-adjust/

†Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

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