We spend around a third of our lives sleeping or attempting to sleep. That’s a huge chunk of time, but it’s not just downtime. Your brain doesn’t shut down like a computer. In fact, today we know that sleep is an active period for the brain.
While you sleep, your brain is busy processing information, strengthening memories, and clearing out toxins. Your body is also hard at work while you sleep, repairing tissues, building muscle, and more.
It’s no surprise, then, that the quality of your sleep has a significant impact on your everyday life and health. When you sleep well, you feel better, think more clearly, and perform your best. But if you’re not getting enough, the effects can add up fast.
Many People Aren’t Getting Enough Sleep
In the U.S., one in three adults (36.8% in 2022) aren’t getting the recommended amount of sleep each night. And the situation is even worse for teens. According to the National Sleep Foundation, 8 in 10 teens (ages 13-17) are sleep-deprived.
Why? From stress to light and noise pollution to a bedroom that’s too hot or the wrong bedding, there are countless factors that can sabotage your sleep.
In honor of National Sleep Awareness Week 2025 (also called National Sleep Week) we’re going to explore the science of sleep and explain how to get better sleep, from creating a healthy sleep environment to investing in bedding that prevents overheating.
The Stages of Sleep
Today we have a much better understanding of the science behind sleep. We now know that it’s not just one long, continuous state. Sleep happens in cycles, moving through different stages that each play a critical role in how well-rested you feel.
There are two main types: REM (rapid eye movement) sleep and non-REM sleep, which alternate throughout the night.
- Non-REM Stage 1 (Light Sleep): This is the transition from wakefulness to sleep, lasting just a few minutes. Your breathing slows, muscles relax, and brain activity starts to wind down.
- Non-REM Stage 2 (Deeper Relaxation): This stage makes up most of your total sleep time. Your heart rate drops, your body temperature decreases, and your brain waves slow down, preparing your body for deep sleep.
- Non-REM Stage 3 (Deep Sleep): Often called slow-wave sleep, this is when your body repairs tissues, builds muscle, strengthens the immune system, and consolidates long-term memories. This stage is crucial for feeling refreshed in the morning. If you wake up during this stage (from a loud sound or an alarm, for example) you might feel groggy.
- REM Sleep: During this stage, the brain becomes highly active, your eyes move rapidly under your eyelids, and this is when most dreaming occurs. REM sleep is essential for memory consolidation, learning, and emotional regulation.
If you get a good night’s sleep, you should go through 4-5 sleep cycles, each lasting around 90 minutes. Every cycle includes a mix of REM and non-REM sleep.
Together, the different sleep stages ensure that your body and mind recover properly each day. Not getting enough sleep—whether because of stress, poor sleep habits, or an uncomfortable sleeping environment—can leave you feeling groggy, unfocused, and physically drained the next day.
If you’re wondering how much sleep do adults need, the Centers for Disease Control (CDC) recommends 7 or more hours per night.
Tips for Getting Better Sleep
Struggling to get a good night’s rest? You’re not alone. The good news is that small changes to your routine and sleep environment can make a big difference. Here are some science-backed tips to help you sleep better and wake up feeling refreshed.
Optimize your bedroom.
Your sleep environment plays a huge role in how well you rest. Keep your bedroom dark, cool, and quiet to support natural sleep cycles. Light can disrupt melatonin production, making it harder to fall asleep. Turn off screens at least 20 minutes before bed, and make sure your bedroom is dark.
Temperature matters, too. Experts recommend keeping your bedroom between 60-65°F for optimal sleep. Blackout curtains, white noise machines, and breathable bedding can help create the perfect sleep sanctuary.
Get the right bedding.
Many of us put a lot of time into choosing the right mattress but overlook the importance of quality bedding. If you’re constantly waking up hot or sweaty, your sheets could be to blame. Traditional cotton traps heat and moisture, making it harder for your body to cool down.
Invest in performance sheets and blankets designed to wick moisture and transfer heat away from your body. Products like SHEEX® can help regulate your temperature and minimize sleep disruptions that can interfere with your natural sleep cycles. Don’t forget a pillow made just for your sleep style, whether you’re a back, stomach, or side sleeper.
Stick to a consistent sleep schedule.
Your body thrives on routine. Try to wake up and go to bed at the same time every day, even on weekends. This helps regulate your internal clock and improves overall sleep quality. If you’re constantly shifting your bedtime, your body struggles to establish a natural rhythm, making it harder to fall and stay asleep.
Wind down before bed with calming activities that signal to your body that it’s time to sleep. Reading, gentle stretching, or listening to relaxing music can help you transition from a busy day to a restful night. Avoid screens at least an hour before bed as blue light from phones and tablets tricks your brain into staying alert.
Exercise regularly—but not late at night.
Regular exercise can help you sleep better, but timing matters. Aim to get at least 30 minutes of movement most days, but avoid intense workouts too close to bedtime. Exercising late at night can spike your heart rate and body temperature, making it harder to wind down. Instead, try morning or afternoon workouts to support healthy sleep patterns.
Get out during the day.
Your body’s sleep-wake cycle, or circadian rhythm, is heavily influenced by natural light. Try to get at least 30 minutes of sunlight in the morning or early afternoon. This helps regulate melatonin production and can make it easier to fall asleep at night.
Getting enough natural light is especially challenging in the winter when shorter days and gloomy weather limit sun exposure. When possible, take a midday walk to soak in some natural light. If going outside isn’t an option, sit near a window or consider using a light therapy lamp, which mimics natural sunlight and can help keep your body’s internal clock on track.
Sleep Cooler with the SHEEX® Bedding
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