The Ultimate Guide on How to Get a Better Night's Sleep

What is a Good Sleep?

Have you had trouble getting a good night’s rest -  tried lighting scented candles or drinking a warm glass of milk? A good night’s sleep is determined by the comfort you experience and the quality and quantity of time you spend asleep. Quality sleep is indicated by feeling fresh and energized as you wake. Read on to learn more about the factors that influence good sleep. 

Pillars of Good Sleep


Our well-being determines how we function and adapt to the demands of daily life. The average healthy adult needs at least 7-9 hours of sleep daily. Without good sleep, your body can begin to struggle with everyday tasks. 

If you have an illness or experience a taxing physical or mental event your body requires more time to heal and rest. Keeping track of your health by visiting the doctor’s office, exercising often, and trying other wellness routines such as breathwork and meditation can help with general health and fostering quality sleep. 


We try to keep warm during cold winter nights by sipping some hot beverages or cozying up on a warm blanket. Similar to how you adapt to weather changes, the best way to sleep is to have a comfortable and peaceful atmosphere. Your bedroom is a safe haven. Get supportive pillows and linens with the texture you prefer the most and provide proper airflow. The size of your bed and the comfort of your mattress should also fit your build and comfort needs.. If you find yourself restless due to noise outside your home, try listening to some soothing music before bed.  


Improving your sleep can be an ongoing process. When results don’t come immediately, it’s important to reduce frustrations and work towards gradual improvements to stay motivated. Ultimately, your habits and attitude toward sleep also contribute to its quality. If you find yourself tossing and turning, sleep scientists recommend getting out of bed and doing something mindless like folding laundry to help yourself reset before trying to get back into bed and get back to sleep.


Your way of life shapes and affects your everyday experiences, including sleep. Responsibilities such as work and family can distract us from prioritizing sleep. You can balance out your needs by reflecting on how you allocate your time and hobbies that take most of your energy and setting a bedtime routine. 

Habits to Improve Your Sleep

Follow these steps to improve your sleep:

  1. Set a schedule.

We usually set up alarms to help us stay on schedule and wake up. You can also incorporate a schedule for nighttime and create a bedtime ritual to communicate to your body that it needs to prepare for sleep.  

  1. Avoid energy or caffeinated drinks before going to bed.

Caffeine is proven to help keep us awake, so having some caffeinated soda, tea, or coffee too late in the day can hinder the quality of sleep we get in the night. Dr. Matthew Walker shares that the half-life of caffeine can be five to six hours for the average adult, so it’s advisable to cut back on caffeine well before bedtime.

  1. Invest in a quality mattress.

It may seem unnecessary if you already own a bed you’ve been used to, but it’s recommended mattresses be replaced every seven to 10 years.Since your body requires more than just a place to lie on, choose a comfortable mattress that supports your body type and adjusts to accommodate various sleeping positions.. 

  1. Keep the room dark or lights dim.

It’s been established that people sleep better at night. Sleep in a dark room or keep a dim night as you prepare for bed to signal to your internal clock that it’s time to produce melatonin and prepare for sleep. This hormone induces sleep since it helps our body’s rhythm regulate sleep. 

  1. Don’t exercise before going to bed.

Physical activity and exercise too close to bedtime are known to keep you up. It is best to have that jog and do your push-ups in the morning. Take a warm bath or shower before your night’s rest. The temperature helps you relax and breathe better. 

Benefits of Good Night's Sleep

  • Reduces stress: When your body isn't getting the rest it needs, it elevates the production of stress hormones, which is common nowadays due to fast-paced lifestyles. But having quality and sound sleep will prevent this inconvenience.

  • Improves memory: Taking those stressful exams? It's best to sleep well and early! It's harder to retain information when your brain is exhausted. During the REM sleep stage, your brain organizes and stores memories, making you recall better.

  • Lowers blood pressure: Getting adequate sleep encourages body relaxation, reducing blood pressure to keep it within normal bounds.

  • Improves immunity: Your body produces extra protein molecules as you sleep. This process can strengthen your ability to fight infections. So if you feel like you’re getting sick, make sure you go to bed early and get plenty of rest.

  • Sets a Better mood: As noted by Harvard Medical School, lack of sleep can make you agitated, and you're more likely to have limited patience or be grumpy with a loved one. The better the sleep you get, the more you can stay calm and reasonable.

Keeping a Sleep Diary

Details are important to determine what your body needs in order to sleep better. Keep a record of how often and how many hours of sleep you experience. Jot down notes on a sleep diary to know what activities usually affect your sleep to help adjust your pattern. 

Sleep Longer at Night

Bryte is the restorative sleep technology platform powering the future of sleep.

Founded in 2016 by Silicon Valley veteran John Tompane, Ely Tsern and Jonathan Farringdon, Bryte is the leading Restorative Sleep Technology™ platform backed by sleep science and powered by AI. Bryte's turn-key hardware, software and services platform is available for consumers, licensing to select mattress manufacturing, and hospitality partners. 

Bryte’s Restorative Sleep Technology is purpose-designed to actively nurture natural, more restorative sleep.  Bryte RebalancingTM sensor monitor for pressure imbalances as you shift throughout the night and relieve any pressure points to eliminate wake events and foster more restorative, unbroken sleep. An embedded sensory network within the mattress detects biometrics such as heart rate and breathing patterns to identify when a sleeper enters the first stage of sleep. Bryte’s climate system then triggers cooling features to lower the body's core temperature and gently guide sleepers through an optimal balance of sleep stages. 

The Restorative Bed™ uses science-backed technology to help you achieve restorative sleep by helping you fall asleep faster, stay asleep longer, and wake feeling more restored. Bryte’s purpose-built software can help you analyze your sleep quality as well. Check out our mattresses and get the sleep you deserve every night. For more information, visit

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