Welcome to our website! As we have the ability to list on our website (our selection changes all of the time), it is not feasible for a company our size to record and playback the descriptions on every item on our website. However, if you are an American with a disability we are here to help you. Please call our disability services phone line at (479) 464-8727 during regular business hours and one of our kind and friendly personal shoppers will help you navigate through our website, help conduct advanced searches, help you choose the item you are looking for with the specifications you are seeking, read you the specifications of any item and consult with you about the products themselves. There is no charge for the help of this personal shopper for any American with a disability. Finally, your personal shopper will explain our Privacy Policy and Terms of Service, and help you place an order if you so desire.

Contact Our Sleep Experts: (479) 464-8727 1208 SE Walton Boulevard, Bentonville, AR 72712

Top 10 Simple Ways to Improve Sleep – Bentonville, AR

Sleeping Couple Header Image

Improve your sleep with these simple tips

And be your best self – all day long!

It is the middle of the night in Bentonville, AR, and you are awake–again, sleepless and worrying about getting back to sleep. You know it is going to be tough to not only get up, but to be your best self throughout the day if you don’t get back to sleep!

Not to worry – we have compiled a list of the Top 10 Simple Ways to Improve Sleep; give these a try!

  1. Avoid a heavy meal 2 – 3 hours before bedtime, or being hungry
    Your discomfort from being stuffed or hungry may keep you up. Also, limit how much liquid you drink before bed, to prevent disruptive middle-of-the-night trips to the bathroom.
  2. Avoid drinking alcohol, nicotine, or having caffeinated beverages 2 to 3 hours before bedtime
    All three have stimulating effects and can take hours to wear off, disrupting quality sleep. Alcohol may make you feel sleepy at first, but it can disrupt sleep later in the night.
  3. Design your sleep environment to conditions you need for sleep
    Make sure your bedroom room temperature is on the cooler side. If light disrupts your sleep, consider using room-darkening blinds or shades. If you are sensitive to noise, you can close your door, use earplugs, and/or a fan or other device to create "white noise" that blocks out the unwanted sounds.
  4. Exercise daily
    Even 30 minutes a day has been shown to improve sleep. Try walking, stretching, yoga, or any physical activity that you enjoy.
  5. Have a relaxing bedtime routine
    A relaxing bedtime routine eases your transition between wakefulness and drowsiness. Washing your face, brushing your teeth, taking a warm bath, reading a little are all ways to establish a bedtime routine that works for you. Use the same routine nightly to help your body transition from your busy day, to a good night’s sleep.
  6. Keep a consistent sleep schedule
    Going to bed and waking up at the same time each day helps set your internal clock to expect sleep at a certain time each night. Even if you don’t get a good night’s sleep, wake up at the same time.
  7. Manage your Circadian Rhythms
    Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
  8. Limit daytime naps
    Long daytime naps can interfere with nighttime sleep. If you nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
  9. Manage stress
    When you have too much to do, and too much to think about, it may affect your sleep. To help restore peace, consider healthy ways to manage stress. Yoga, simple stretching, and meditation all help to dissipate stress. Find what works best for you.

Sleep on a comfortable mattress and use pillows that are right for you

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows free of allergens that might affect your breathing.

All of the above suggestions will help improve your sleep, and for your convenience we have put them into a List that you can use as a quick guide to getting a good night’s sleep:

  • Avoid a heavy meal 2 – 3 hours before bedtime, or being hungry
  • Avoid drinking alcohol, nicotine, or having caffeinated beverages 2 to 3 hours before bedtime
  • Design your sleep environment to conditions you need for sleep
  • Exercise daily
  • Have a relaxing bedtime routine
  • Keep a consistent sleep schedule
  • Manage your Circadian Rhythms
  • Limit daytime naps
  • Manage stress
  • Sleep on a comfortable mattress and use pillows that are right for you

If you suspect part of your sleep problem(s) may be due to your pillow or mattress, or any other part of your bed, come in to Cloud9 in Bentonville, AR and let one of our friendly employee(s) make sure you are using the sleep materials that are right for you.