Tossing and turning at night isn’t just frustrating—it’s exhausting. When counting sheep doesn’t cut it and sleep hacks don’t seem to work, it might be time to look at the less obvious solutions. Everyone knows to avoid caffeine before bed and keep their room dark, but what about the tricks that don’t make it into every generic sleep advice article?
From the materials on your bed to the way your sleeping environment is set up, small changes can have a big impact. If better sleep feels out of reach, let’s explore some little-known strategies that might finally help you get the rest you need.
Your Sheets Could be the Secret to Better Sleep
Most people don’t put much thought into their sheets beyond whether they’re soft or breathable, but what if they could actually improve the way you sleep? The fabric you rest on every night affects body temperature, comfort, and even how your body interacts with the environment. That’s where grounding sheets come in.
These specially designed sheets help reconnect the body to the earth’s natural electric charge, a process that’s connected to improved sleep quality and longer rest. The idea is that grounding sheets help reduce inflammation, lower stress hormones, and regulate circadian rhythms, which makes it far easier to fall asleep and stay asleep.
If you’ve tried adjusting your bedtime routine without success, changing the actual material you sleep on could be the missing piece. By creating a more balanced environment for the body, grounding sheets offer a science-backed way to improve sleep without relying on medication or strict nighttime rituals.
Do You Need a Box Spring, or Is It Ruining Your Sleep?
Mattress ads love to make people think they need the latest and greatest sleep technology, but what about the structure underneath it all? The base of your bed might be affecting your comfort more than you realize. The question is: do you need a box spring or can you skip it?
Traditional box springs were designed for older mattress styles, providing support and height. But modern mattresses often don’t require them—and in some cases, they can even make a bed feel less comfortable. Depending on your sleep position and mattress type, switching to a solid platform bed or an adjustable base could improve back support, reduce pressure points, and help with spinal alignment.
A simple adjustment to your bed’s foundation could be the reason you wake up feeling either refreshed or achy. If you’re constantly shifting positions or waking up with stiffness, it’s worth reevaluating what’s under your mattress and whether it’s actually helping you sleep.
Your Pillow Position Could be Making you Restless
It’s easy to blame a bad night’s sleep on the mattress, but what about the pillow? The height, firmness, and positioning of a pillow can drastically affect sleep quality, especially when it comes to spinal alignment.
The trick isn’t just finding the right pillow but also knowing how to position it. For side sleepers, a thicker pillow that keeps the head level with the spine is crucial. Back sleepers may need a flatter pillow to prevent the neck from being pushed too far forward. Stomach sleepers, though generally not recommended for spinal health, can benefit from a soft, thin pillow—or even no pillow at all.
Beyond head support, adding a small pillow between the knees for side sleepers or under the lower back for back sleepers can make a surprising difference. Proper alignment prevents tossing and turning, making it easier to stay in deep sleep for longer periods. If falling asleep isn’t your issue but waking up sore is, changing your pillow setup might be the answer.
Late-Night Hydration can Wreck Your Sleep
Drinking water is essential, but when it’s done too close to bedtime, it can turn into a sleep disruptor. Waking up for trips to the bathroom cuts into deep sleep cycles, leaving you groggy in the morning—even if you technically spent enough hours in bed.
The trick is to shift hydration earlier in the day. Instead of chugging a full glass of water before sleep, aim to drink the majority of your fluids in the morning and afternoon. This helps the body stay hydrated without overloading the bladder at night.
If dry mouth or overnight thirst is an issue, sipping on a small amount of water in the evening is fine, but large amounts should be avoided. For those who experience leg cramps or restlessness, adjusting electrolyte intake earlier in the day can help balance hydration levels without leading to sleep-disrupting wake-ups.
