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Bose guide to a better night’s sleep

Sleep is a natural process and an essential element of good health. Unfortunately, too many of us suffer from poor sleep and don’t feel rested when we wake. Whether you need help creating a restful sleep-space or need to push racing thoughts out of your head, there are strategies to help you start sleeping better. Experiment with the tips below to discover what works best for you.

1. Better diet. Better sleep.

What you put into your body before bed can have a serious impact on the quality of your sleep. Having a late-afternoon cup of coffee, a big evening meal, or one too many drinks, can work against you and disrupt your ability to fall asleep and stay asleep. Caffeine lasts in our bodies for about seven hours, so it’s important to think about the timing of your last cup of the day.


Take note of what you’re eating and drinking and at what times. Try eliminating items one by one to see what may be negatively affecting your sleep.

2. Be active during the day

People who exercise regularly tend to fall asleep easier and, more importantly, stay asleep through the night. A healthy amount of exercise will help improve the overall quality of your sleep, but it’s important to note that physical activity will send endorphins flying around your body, making it more difficult to fall asleep — so timing matters.


Exercise if you can, but try not to do it too close to your sleep time.

3. Naps. Not so Innocent.

Ahhhhh, naps. So good. And yet, the seemingly innocent nap can cause all kinds of trouble by tricking our minds and bodies into thinking we need less sleep overnight because we already got some during the day. Overall, napping can make it hard to fall asleep at your regularly scheduled time.


If you have trouble falling asleep at night, avoid naps and know that the buildup of sleepiness will help you sleep better at night.

4. Bed is for sleep

Who doesn’t love to get cozy with a movie or a good book? And whether on a laptop or a phone, how many of us work in our beds? The more we use stimulating media in bed, the more we begin to associate our beds with being awake and alert. Make your bed a shrine for sleep and, you know, other good stuff that makes you happy.


Find a cozy chair or couch in your home and designate it as your spot for reading, social media, or movies.

5. Shift gears

Just because you’re grown up doesn’t mean you’re too old for a bedtime routine. Let yourself know that sleep is coming to help transition from wakefulness to sleepiness. Relaxing music, meditation — or even quiet journaling — can help you unwind and get ready to rest.


Establish a pre-sleep routine to prepare your mind and body for sleep.

Man waking up in bed wearing Bose noise-masking sleepbuds

6. Keep a positive quietude

A quiet, calm space is essential for falling and staying asleep. Pets, snoring partners, and street noise are all unwelcome intrusions. If you’re struggling with an inescapable disruptive noise, well, that’s why we designed Bose noise-masking sleepbuds™.


Turn off the TV. Put the laptops, phones, and tablets away. Move the dog’s bed to another space.

7. Kick racing thoughts out of bed

There are other kinds of noise. Sometimes our busy minds just won’t shut down. If you find yourself lying awake for more than 20 minutes or so, get out of bed and take those worries to another location. If you do get out of bed, keep it relaxed. Consider listening to some calming music or trying a simple breathing meditation.


Add a pen and paper to your bedside table. If you wake up with a thought, just jot it down and go back to sleep.

8. Stay on schedule

Our minds work with our bodies to ensure a proper balance that promotes sleep. Circadian rhythm is your body’s internal clock. It governs the sleep-wake cycle and plays a large part in everything from hormone release to body temperature. Changes in time zones, bedtimes, and light cues confuse internal clocks, so travelers often arrive at their destination feeling jet lagged. A regular sleep and wakeup schedule can make a big difference. 


Life doesn’t always encourage a predictable schedule. Don’t sweat it, just do your best to stay within yours, plus or minus 20 minutes. 

9. Keep your cool

When sleeping, slightly cool is better than slightly warm, generally speaking. If your environment is too warm, your body will attempt to regulate its temperature and you will waste energy — causing you to stay awake, or struggle to fall into a deep enough sleep. We all have body temperature variations that closely correlate with our sleep-wake cycle. In normal cycles, the core temperature in the body fluctuates at regular intervals and can drop 1 – 2 degrees in the early hours of the morning.


If you love a warm blanket, set your thermostat a little lower. 

10. It’s not about the numbers

When our sleep routines are disrupted, that can make us nervous, which may lead again to racing thoughts and worry about how many hours of sleep we’re losing. In those moments, try to remember that nobody’s balance is perfect. If sleep just isn’t happening, give yourself a break from your bed. Do something relaxing until you feel sleepy, then give your bed another try. With good habits and a little practice, we can usually find our way back to a comfortable routine.


Don’t watch the clock. Keep your phone out of reach, turn the clock toward the wall, and focus on how you’re feeling. 


Get to sleep.

Stay asleep.

Uniquely designed for sleep. They don’t stream music or use acoustic noise cancellation. Instead, these tiny, wireless earbuds use pre-loaded soothing sounds to cover up unwanted noises.