8 Science-Backed Tips for
Your Best Night's Sleep.

Fall asleep faster, stay asleep longer, and wake up energised. These expert-recommended habits will transform the way you rest.

Sleep tips for a better night's rest from National Mattress

Great Sleep Is Not a Luxury — It Is a Skill

A great day starts with great sleep. At National Mattress, we have helped thousands of Canadians wake up refreshed by pairing expert advice with high-quality, fairly-priced mattresses. The truth is, how well you sleep is not just about your mattress — it is about your habits, your environment, and your routine.

Use the science-backed tips below to build a sleep routine that works for your body. Small changes can make a dramatic difference in how quickly you fall asleep, how deeply you stay asleep, and how you feel when the alarm goes off.

7–9
Hours Recommended for Adults
16–19°C
Ideal Bedroom Temperature
30
Minutes to Wind Down Before Bed

Your 8-Step Guide to Better Sleep

These tips are grounded in sleep science and recommended by health professionals worldwide. You do not need to overhaul your life overnight — start with one or two and build from there.

1

Keep a Consistent Sleep Schedule

Go to bed and wake up at the same time every day — including weekends. Consistency trains your internal body clock (circadian rhythm) and makes it easier to drift off naturally. Even on days off, try to stay within 30 minutes of your usual schedule.

2

Build a Wind-Down Routine

Signal "sleep mode" with 30 minutes of relaxing activities before bed: a warm shower, gentle stretches, soft music, or a few chapters of a book. Dimming the lights and putting screens away reduces blue-light stimulation and tells your brain it is time to rest.

3

Optimise Your Sleep Environment

Your bedroom should be cool, dark, quiet, and comfortable. Small adjustments to your environment can have a significant impact on sleep quality.

✓ Temperature: 16–19°C is ideal for most adults
✓ Light: Use blackout curtains or an eye mask
✓ Noise: Try earplugs or a white-noise machine
✓ Surface: A supportive mattress and breathable pillows
4

Reserve the Bedroom for Sleep and Intimacy

Working, watching TV, or scrolling through your phone in bed teaches your brain that the room is for activity, not rest. Keep electronics and paperwork elsewhere so your brain associates the bedroom with sleep.

5

Finish Big Meals at Least 2 Hours Before Bed

Heavy or spicy food can trigger indigestion and nighttime wake-ups. If you are hungry later in the evening, reach for a light snack such as yogourt or a banana — both contain nutrients that can support better sleep.

6

Move Daily — But Not Right Before Lights-Out

Regular exercise improves sleep pressure and REM quality, making it easier to fall and stay asleep. However, high-intensity workouts in the last two hours before bed can spike adrenaline and core temperature, making it harder to wind down.

7

Avoid Nicotine and Limit Caffeine

Both are stimulants that interfere with your ability to fall asleep. Caffeine can linger in your bloodstream for 6–8 hours, so aim for a cut-off time around mid-afternoon. Even decaf coffee contains small amounts of caffeine, so switch to herbal tea in the evening.

8

Drink Alcohol Sparingly

Nightcaps may make you feel drowsy, but alcohol fragments REM stages — the deepest, most restorative phase of sleep. This leads to early-morning awakenings, grogginess, and lower overall sleep quality, even if you slept for a full eight hours.

"Great sleep is not about doing one thing perfectly — it is about building small, consistent habits that add up over time. Start with the tip that feels easiest and build from there."

— The National Mattress Sleep Team

Quick Reference: Sleep Do's and Don'ts

✅

Do

Keep a consistent wake time, even on weekends. Wind down with screens off 30 minutes before bed. Keep your room cool, dark, and quiet. Exercise regularly, earlier in the day. Choose a mattress that supports your sleep position.

❌

Don't

Consume caffeine after mid-afternoon. Eat heavy meals close to bedtime. Use your phone or laptop in bed. Rely on alcohol to fall asleep. Exercise intensely within two hours of lights-out.

Frequently Asked Questions

How many hours of sleep do adults actually need?
Most adults need between 7 and 9 hours of sleep per night for optimal health. The exact amount varies by individual, but consistently getting less than 7 hours is associated with increased risk of health issues including weakened immunity, difficulty concentrating, and mood changes. The best way to find your ideal number is to notice how you feel after different amounts of sleep over a consistent period.
Why do I wake up in the middle of the night?
Middle-of-the-night awakenings can have several causes: an overly warm room, alcohol consumption earlier in the evening, stress, caffeine too late in the day, or a mattress that is not properly supporting your body. Start by addressing the most common environmental factors — temperature, light, and noise — and review the tips above. If the problem persists, consider speaking with a healthcare professional.
Does my mattress really affect sleep quality?
Absolutely. A mattress that is too firm, too soft, or past its useful life can cause pressure points, back pain, and frequent tossing and turning — all of which fragment your sleep. A supportive mattress aligned with your sleep position (side, back, or stomach) allows your muscles to fully relax and your spine to stay in a neutral position throughout the night. If your mattress is over 7–10 years old or you wake up with aches, it may be time for a replacement.
What is the best room temperature for sleeping?
For most adults, the ideal bedroom temperature for sleep is between 16 and 19°C (roughly 60–67°F). Your body temperature naturally drops as you fall asleep, and a cooler room supports this process. If your bedroom tends to run warm, consider breathable bedding, lighter pyjamas, or a fan for air circulation.
How long before bed should I stop using screens?
Ideally, put screens away at least 30 minutes before bed. The blue light emitted by phones, tablets, and computers suppresses melatonin production, which makes it harder to fall asleep. If you must use a device, enable night mode or use blue-light-filtering glasses, but keeping the last 30 minutes screen-free is the most effective approach.
Is it bad to sleep in on weekends?
Sleeping in significantly on weekends — sometimes called "social jet lag" — can disrupt your circadian rhythm and make Monday mornings feel even harder. If you are sleep-deprived during the week, it is better to go to bed a bit earlier on the weekend rather than sleeping in hours past your usual wake time. Try to stay within 30 minutes of your regular schedule for the best results.
Can exercise help me sleep better?
Yes, regular physical activity is one of the most effective natural sleep aids. Exercise increases sleep pressure (the biological drive to sleep), improves REM quality, and reduces stress. The key is timing — aim to finish vigorous workouts at least two hours before bed so your body has time to cool down and return to a resting state.
What should I do if I cannot fall asleep after 20 minutes?
If you have been lying in bed for about 20 minutes and cannot fall asleep, get up and move to another room. Do something quiet and relaxing — read a book, listen to soft music, or practise deep breathing — until you feel sleepy, then return to bed. Lying awake and watching the clock creates anxiety that makes it even harder to fall asleep.

Ready for Deeper, Uninterrupted Sleep?

The right mattress is the foundation of every good night's rest. Explore our collection online or visit us in-store for pressure-free, expert guidance.

Find Your Perfect Mattress Visit Our Showroom