You might think sleeping through 7 to 9 hours is enough for healthy sleep. While hitting this target is a great start, truly restorative sleep goes beyond the number of hours you spend in bed.
What are the other factors to consider? How do you ensure you're getting the sleep quality you deserve? Read on to find out.
Why Quality Sleep Matters
Sleeping well is key to overall health and well-being. While you get your z's, your body works on repairing tissues, regulating hormones, strengthening brain function, among other vital tasks.
A healthy adult needs 7 to 9 hours of sleep every night. But how would you really know you're sleeping well enough?
Signs of high-quality sleep can be experienced as follows:
- Falling asleep within 30 minutes of getting into bed
- Sleeping straight through the night, with minimal or zero interruption
- Achieving the recommended number of hours of sleep your age
- Waking up feeling refreshed
The day after a bad night's sleep, you may wake up groggy and unenergetic Although sometimes, you won't even feel any effect at all.
However, the real effects are more concerning. A few days of insufficient sleep contribute to weakened immunity, increased stress, and difficulty concentrating. Worse, long-term sleep deprivation can lead to serious health conditions such as heart disease, Type 2 diabetes, obesity, stroke, and depression, among others.
Creating a conducive environment helps you get the deep, restorative sleep you deserve. When your quality of sleep improves, so does your quality of life. This is where T.Y. Fine Furniture comes in. Thoughtfully designed with both comfort and longevity in mind, our selection of handcrafted bed frames, organic mattresses, and premium sleep accessories help promote deep and restful sleep.
The tips provided in this blog are for informational purposes only and should not be condsidered a substitute for professional and medical advice, diagnosis, or treatment. If you experience sleep issues, we highly recommend consulting a healthcare professional or sleep specialist.
Meet the Atomic Platform Bed in Walnut with wooden slats and integrated side tables.
Foundation of Good Sleep, The Bed Frame
The foundation of a building is the most important part of any construction project because it supports the entire structure. Similarly, a bed frame serves as a strong backbone for a good sleep environment.
Our Solid Wood Bed Frames do a great job of giving you the stability you need as you sleep soundly. Made from durable hardwoods like Cherry, Walnut, Oak, and Maple, these beds are built to last. We only use traditional joinery methods to ensure the frames stay strong and don't sag over time, which then helps keep your mattress in great shape for years.
When you explore our bed frames, you'll find that the standard models feature wooden slats to help with airflow and prevent heat and moisture buildup on your mattress. But these frames are designed to match any mattress type and can be customized to exclude the wooden slats if you prefer.
The Naturepedic EOS Classic Mattress features a dual-sided design for customizable firmness on each side of the mattress.
Key to Restful Sleep, The Right Mattress For You
Choosing the right mattress isn't always easy: what feels comfortable to one person might not work for another. You need to find a mattress that's fit for you.
Generally, the right mattress provides the right balance of firmness and support—one that aligns your spine and reduces pressure points throughout the body as you sleep. Another thing to consider is breathability, which lies in the materials used for your mattress. Ideally, these materials promote airflow to help regulate your body temperature.
At T.Y. Fine Furniture, we choose mattresses that prioritize comfort and well-being. This is why we offer a collection of organic mattresses from Naturepedic. They're also based in Ohio and make their products locally.
Organic Mattresses and Sleep Hygiene
Why go for organic mattresses? Organic mattresses support healthier sleep hygiene because they are made from organic latex, wool, and cotton. These materials are:
- Hypoallergenic, free from synthetic fibers and harsh chemicals that can trigger allergies and sensitivities
- VOC-Free, made without petroleum-based foams or flame retardants, reducing exposure to harmful toxins
- Eco-Friendly, often crafted from sustainably sourced latex, wool, and cotton
On the other hand, conventional mattresses are often made with synthetic materials with chemical treatments containing Volatile Organic Compounds (VOCs). These chemicals, usually found in flame retardants, have been linked to various health concerns such as respiratory issues and skin sensitivities.
Check out our collection of organic mattresses and accessories.
Enhance Nightly Sleep with a Mattress Protector and Topper
Two key additions can make a difference in your sleep environment: mattress toppers and protectors.
A mattress topper adds an extra layer of cushioning, which is great if it's feeling a little too stiff. It won't fix a bad mattress, but it can make a good one last longer without needing a full replacement. It also relieves pressure points, aids in regulating body temperature, and reduces direct wear and sagging on the mattress.
Meanwhile, a mattress protector keeps allergens like dust mites and pet dander at bay. It also serves as a barrier against moisture, which helps to preserve the mattress fibers and prevents mold from growing.
TY Sleep Oxygen Pillow, designed for supported sleep.
Better Pillow for Healthy Sleep
Have you ever noticed yourself tossing and turning, fluffing pillows, adding another on top, or even removing the pillows altogether before sleeping? This may be happening because your pillows aren't supportive enough.
The right pillow supports a better sleep experience through:
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Improved spinal alignment - keeps your head, neck, and spine in a natural position, which helps reduce pain and stiffness
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Pressure relief - helps distribute weight evenly to minimize tension on the neck and shoulders
- Better breathing - the right loft and firmness improve airflow for optimal sleep
Similar to choosing a mattress, it's important to consider the appropriate firmness level and the best materials for breathability. Seek expert advice to determine the right loft for you. The thickness and height of the pillow can really make a difference in how well it supports your neck and spine.
Aside from mattresses, our Bedroom Collection includes high-quality mattress toppers, protectors, pillows, and bedding from T.Y. Sleep and Naturepedic.
It's Also About The Little Things
At the end of each day, you deserve to sleep well and feel great. Enhancing the aesthetics of your bedroom is one of the simplest ways to achieve this—and it's mainly about the finishing touches.
Soothing Color Palette
To start, consider changing the color of your bedroom walls. Research suggests that colors can influence our moods and behaviors. Colors like blue, green, and white are associated with feelings of calm and relaxation, making them good options for a bedroom. However, preferences can vary, and some people may prefer warmer or even darker colors to help ease their minds for sleep.
Optimize Your Lighting
Lighting impacts our circadian rhythm the most, with body clocks being naturally attuned to light and dark as cues for sleep. The bright morning light suppresses melatonin release so we are awake and alert. On the other hand, the darkness stimulates the production of melatonin to signal sleep.
To mimic the sunset and encourage melatonin release, consider warm dimmable lighting. Use the light from bedside lamps and scones instead of harsh overhead lights at least an hour before sleep.
From a visual standpoint, soft and warm lights look especially pretty at night and evoke a feeling of coziness.
Add or Reduce Texture
A comfy bedroom is as much about feeling as it is about appearance. Plush blankets and throws can make your bed look cozier and more inviting. Adding a soft rug can bring depth and visual interest to the space, plus it keeps the feet warm when it's cold.
As the weather warms, though, you might want to reduce the layers to keep your room feeling cool and breathable.
A woman sleeping in a bed with a blue blanket. Photo by Niels from Slaapwijsheid.nl via Pexels.
Try the 10-3-2-1-0 Sleep Routine
Well, this isn't exactly a bedtime routine—it's like a simple guideline to help you achieve deeper sleep:
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10 hours before bedtime: No more caffeine. Caffeine is a stimulant that can stay in your system for hours and disrupt sleep.
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3 hours before bed - No more food or alcohol. Heavy meals strain your digestive system, making it difficult to fall asleep. Plus, lying down shortly after a meal can result in uncomfortable acid reflux. Meanwhile, alcohol seems helpful for sleep but it actually disrupts the natural sleep pattern and worsens daytime sleepiness.
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Two hours before sleep - Stop working. Give your mind a chance to unwind and detach from stimulating activities and stress. A relaxed mind and body are especially helpful in achieving deeper sleep.
- One hour before bed - No more screens. The blue light from your phone and other electronic devices can suppress melatonin production, making it harder for you to fall asleep.
- 0 snoozes in the morning - No hitting snooze on your alarm. It triggers a fight-or-flight response and encourages a fragmented sleep pattern.
Other healthy sleep habits and sleep tips to consider:
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Follow a strict sleep schedule. Train your internal clock by going to bed and waking up at the same time every day, even on weekends.
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Maintain regular exercise. Consistent physical activity stimulates the production of hormones such as endorphins, dopamine, and serotonin. They regulate mood, reduce stress, and manage sleep disorders.
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Keep the room dark. Low light and darkness stimulate the production of melatonin. Go for blackout curtains to prevent bright light from peaking through windows. If necessary, wear an eye mask.
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Try white noise. A gentle, repetitive collection of sounds like white noise—the whirring of a fan, the humming of an air conditioner, the steady pitter patter of rain—can mask disruptive noise and help to relax us.
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Quality sleep is essential for overall well-being. It affects our lives so much, from mood and productivity to long-term health. However, getting the deep sleep you deserve goes beyond clocking in the right number of hours. It's also as important to create a sleep-friendly environment—starting with a sturdy bed frame, a supportive mattress, and carefully chosen accessories.
Related Posts
- How a Good Mattress Impacts Sleep
- How to Make Your Mattress Last Longer
- Bedroom Furniture Essentials: What You Need to Complete the Space
This post was last updated on January 2. 2025.