1. Establish a regular sleep schedule.

    During the day:

• Avoid caffeine, alcohol and nicotine
• Exercise, but not too close to bedtime
• Avoid naps

2. Establish a regular bedtime routine.

    About an hour before going to bed:

• Engage in a relaxing, non-alerting activity
• Do not drink or eat too much
• Maintain a quiet, dark and preferably cool but comfortable sleep environment

3. Consider keeping a sleep diary to identify your sleep habits and patterns.

What Role Does the Mattress Play In Producing Higher Quality Sleep?

Experts at Sealy’s Research and Design Center in Trinity, North Carolina, have discovered the following:

• Optimizing the level of support the spine receives during the night is paramount to getting quality sleep.
  
  Studies show that when the correct amount of support is supplied, the spine remains aligned and a person can enjoy a thorough rest period for the entire night. However, if the spine is not aligned due to a non-supportive sleep surface, a person’s back muscles work throughout the night in an attempt to position the spine properly. As a result, they wake up feeling sore and unrested.
  
  
• Spinal support is THE key element a mattress adds to restorative, high-quality sleep.
  
  In fact, Sealy introduced the Sealy Posturepedic mattress to address spinal support in 1950. Today, Sealy offers a variety of Posturepedic products to satisfy various levels of spinal support

Provided by the National Sleep Foundation