We all need sleep. The deep, restorative sleep that leaves us refreshed and ready to take on the day. Unfortunately, one in three Americans don’t get enough sleep every night. Some of the reasons are obvious: a new baby, job stress, or that novel you can’t put down. However, plenty of issues are less evident but even more disruptive to your sleep than you think.

It’s not cool to sleep too hot.

The human body follows a circadian rhythm, a natural internal process that regulates our sleep-wake cycle. Our body temperature is lowest at night, encouraging the release of melatonin, a hormone that regulates sleep. If we can’t cool down, we can’t achieve deep REM (rapid eye movement) sleep, which is crucial for quality sleep. For most people, the ideal bedroom temperature is between 60° and 67°.

Besides air temperature, the wrong mattress and even certain types of bedding can trap heat and disrupt sleep. Breathable sheets and pillows can improve airflow and your sleep quality. New, cooling TEMPUR® technology found in the LuxeBreeze® can keep you up to 10° cooler, delivering unmatched cooling comfort throughout the night. ++

Don’t be afraid of the dark.

Light suppresses melatonin production, so keep your bedroom as dark as possible. Draw the curtains tight, turn off hallway lights and nightlights, or wear a sleep mask if small children make that impossible. Avoid blue light-emitting devices (TVs, tablets, phones) before bedtime.

Turn the noise down, too.

Nighttime noise can wake you up or lead to fragmented sleep. Use a white noise machine or earplugs if traffic or neighbors keep you up. If your partner snores, an adjustable base that raises your partner’s head as needed could be a great addition to your sleep setup.

Breathe easy, and sleep soundly.

Dust, allergens, dry air, and poor ventilation can make sleeping difficult. Fans, humidifiers, and air purifiers can all help create an ideal atmosphere. Be sure to keep dust to a minimum and wash your bedding frequently to remove allergens.

Consult with an expert.

If you’re ready to create the ultimate sleep environment, let the experts at Sleep Outfitters help. We’ll start by determining your Personal Sleep Profile so we can recommend the right products for your specific sleep needs. You can even schedule an appointment at your convenience.

++ LuxeBreeze® feels up to 10 degrees cooler based on the average heat index increase of TEMPUR-LuxeBreeze® compared to TEMPUR-ProAdapt® models measured over an 8-hour period. ProBreeze® feels up to 5 degrees cooler based on the average heat index increase of TEMPUR-ProBreeze® compared to TEMPUR-ProAdapt® models measured over an 8-hour period.