You will spend nearly a third of your life sleeping, so you owe it to yourself to invest in the best equipment you can to help you get a comfortable, good night of sleep. When you sleep better, you will be more productive and feel healthier, so this investment can pay for itself in a short amount of time. If you have been having difficulty sleeping, examine what issues you are having so that you can how to go to sleep quicker and sleep better.

How to Choose a Bed

You will use your bed more hours of the day than any other piece of furniture in your home. A comfortable bed can make the difference between tossing and turning, and sleeping well. If your mattress is more than 10 years old, it is time to invest in a new one. If your mattress fits any of these descriptions, it is past its prime:

• You wake up stiff or sore.
• You have recurring back pain.
• There is a valley in the mattress where you sleep.
• There is sagging in the middle of the mattress forcing you to roll toward the middle.
• Your mattress makes noises.
• The edges are soft and broken down.

Take your time picking out a mattress, and bring your partner along for the selection process. Lie on the mattress for several minutes, not just a few seconds. Expect to pay $800 to $2000, but remember that most mattress prices are negotiable. Ask the salesperson about all of the hidden fees, including delivery, as well as the warranty.

How to Choose a Pillow

A comfortable pillow is a small investment that can increase your sleep quality. There are pillows on the market that are designed to help you sleep better depending on what makes you sleep more comfortably, including pillows that help overcome sleep and health problems. For a few nights and mornings, pay attention to any problems your current pillow may be causing, then choose a pillow that is more suitable. It is advisable to keep your old pillow for a couple of weeks until you adjust to the new one. There are pillows:

• to help stop snoring by waking you up with a vibration when you start snoring,
• to aid sleep apnea by aligning your neck properly to open airways,
• made from organic hypoallergenic materials for allergy sufferers,
• are adjustable so that you can choose your own firmness or softness,
• designed for side sleepers or back sleepers, and even for stomach sleepers,
• that are extra large or small,
• that are designed by chiropractors for proper spinal alignment,
• that adjust for your temperature so that you do not get to hot or cold, and
• that are made for placing between your legs to alleviate hip and leg pain.

How to Make Your Bedroom Ideal for Sleeping

If you are having trouble sleeping, examine your bedroom environment and make sure that it is conducive to sleeping.

• If you are using your bedroom as a second living room or den, you are signaling your brain that it is not just for sleep. Use your bedroom only for sleeping and making love.
• Total darkness is a signal to your body to go to sleep. Your circadian rhythm responds to light or the lack of light by regulating hormones. Black blinds or other window coverings that block out all of the light from street lights may be in order.
• Using anything with a bright screen in the half hour to hour before you go to sleep interferes with your circadian rhythm. Turn off the television, computer, iPod, or other electronic devices at least a half hour before bedtime. Read a soothing or uplifting book by lamplight instead.
• Invest in comfortable sheets, pillow cases, blankets and comforters or bedspreads that do not cause you to get too hot or cool during the night.
• Wash your bedding at least once a week and change your pillow case as often as necessary to keep it free of odors and bodily oils.
• Adjust your thermostat to a cooler temperature than during the day.

How to Get into Sleep Mode

Establish a bedtime routine that relaxes you and gets you ready to sleep. Doing so tells your brain that it is nearing time to go to bed so that you will go to sleep faster and sleep more soundly.

• Go to bed and get up the same time every day, even on weekends.
• Write down your priorities for the next day and anything that is bothering you, then put the paper aside and stop thinking about it.
• Write a list of things that you are thankful for that happened that day.
• Take a bath with one to two cups of Epsom salt and a cup of baking soda. This will relax your muscles with the magnesium content of the salt, and warm you. Get out of the bathtub slowly, since Epsom salt can make your muscles very relaxed and you may have less control over your balance than usual.
• If you are lying in bed unable to sleep for more than 15 or 20 minutes, it may be helpful to get up and go to a different area with soothing low light to read, meditate, or practice self hypnosis to get you into sleep mode.

Sleep is so important to a quality life, yet it is sometimes elusive. By making your bedroom an ideal sleep chamber by investing in good sleep equipment, and adjusting your habits, you can increase your sleep quality and quality of life.

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