Quality Sleep & How to Improve It

Mar 25, 2025

In honor of Sleep Awareness Week, we’re teaming up with the National Sleep Foundation (NSF) to highlight how small changes can lead to better sleep—and why that matters for your overall well-being. Quality sleep is essential for overall health, yet so many of us struggle to get enough of it. One factor that often gets overlooked? Your sleep environment.

According to an NSF survey, more than 40% of Americans think upgrading their bedding could help them sleep better, showing that even small changes can make a noticeable difference. Let’s explore how you can create a space that sets you up for better rest.

Create Your Ideal Sleep Setup (NSF-Approved Tips)

A few simple tweaks to your space can mean the difference between tossing and turning or waking up refreshed. Here’s how to set the stage for great sleep:

Refresh Your Bedding: Lightweight, breathable sheets and cooling comforters can prevent overheating. With nearly half of Americans believing better bedding could enhance their sleep, it’s worth the switch.
Pick the Right Pillow: Your pillow should properly support your head and neck. More than half of adults (54%) say theirs could be more comfortable—don’t let a flat, unsupportive pillow sabotage your sleep.
Control Light Exposure: Let in natural light during the day to support your body’s sleep-wake cycle, and use blackout curtains at night to block unwanted brightness.
Incorporate Relaxing Scents: Lavender, jasmine, and other calming scents can help signal to your body that it’s time to unwind.
Set the Right Temperature: The ideal sleep range is 60-67°F. Keep your room cool with breathable bedding, a fan, or air conditioning.
Reduce Noise: White noise machines, earplugs, or soundproof curtains can help drown out disruptive sounds for a more peaceful night.

Improving Sleep Beyond the Bedroom (NSF-Backed Strategies)

Optimizing your sleep isn't just about where you sleep, it's also about how you spend your day. Here are some simple habits that can lead to better rest:

During the Day:

Get Sunlight Exposure: Natural light helps regulate your internal clock (your circadian rhythm), making it easier to fall asleep at night.
Stay Active: Regular exercise promotes deeper, more restful sleep.
Limit Caffeine & Heavy Meals: Avoid stimulants and big meals late in the day, as they can interfere with sleep quality.
Manage Stress: Try relaxation techniques like meditation or journaling to quiet your mind before bed.

During the Night :

Stick to a Routine: Going to bed and waking up at the same time each day helps regulate your sleep cycle.
Unwind Before Bed: Swap screen time for a book, light stretching, or a warm bath to signal to your body that it’s time to rest.
Dim the Screens: Blue light from phones and tablets can suppress melatonin, making it harder to fall asleep.
Optimize Your Space: Keep your bedroom cool, dark, and quiet—and invest in high-quality bedding to prevent overheating.

Sleep Better with Breescape

One of the easiest ways to improve sleep? Upgrading your bedding. Overheating is a major sleep disruptor, and maintaining the right temperature is key to uninterrupted rest. Breescape’s cooling, moisture-wicking bedding with our patented BlendTek™ technology helps you stay comfortable all night long.

Better sleep starts with small changes, whether it’s refreshing your bedding, fine-tuning your sleep space, or building better nighttime habits. Try these NFS-backed tips and see how quality rest can transform your nights.