The Library

Sleep & Comfort Library

Short, plain guides to a more restful bedroom.

Temperature

The right bedroom temperature

Your body temperature drops a little as you fall asleep. A room that is cool, but not cold, helps that happen.

Most sleep specialists suggest a bedroom of about 60 to 67 °F (16 to 19 °C). Within that range, choose what feels comfortable to you.
Layers work better than one heavy cover: a light blanket plus a throw you can pull up or push off adjusts through the night.
Warm feet help you fall asleep. Warm socks or a warm bath an hour or two before bed are simple ways to get there.
If you sleep hot, look at your bedding before you buy anything else. Percale cotton, linen and lyocell breathe far better than polyester microfiber.
A fan moves air across the bed and adds a steady sound that masks other noise.

Light

Darkness, and morning light

Light is the strongest signal your body clock receives. Dark nights and bright mornings keep it steady.

Blackout curtains or a blind, or a soft contoured eye mask, block streetlights and early dawn.
Cover or turn away small lights: chargers, clocks and standby lights.
In the evening, warm and dim lamps are kinder than bright overhead lights.
Morning daylight, even ten minutes by a window or outdoors, helps you feel sleepy at the right time that night.

Sound

A quieter night

It is usually sudden sounds, not steady ones, that wake you.

A fan, an air purifier or a white noise machine gives a steady sound that hides sudden ones.
Soft foam earplugs are inexpensive and effective; try a few sizes to find one that is comfortable on your side.
Heavy curtains, a rug and an upholstered headboard all soak up sound.
If a partner snores, a wedge pillow or side sleeping sometimes helps, and loud snoring is worth mentioning to a doctor.

Positions

Sleep positions, and the pillow each needs

There is no single best position. What matters is keeping the neck and spine in a comfortable line in the position you choose.

Side: the most common position. Needs the tallest, firmest pillow to fill the space above the shoulder, plus a knee pillow to keep the hips level.
Back: needs a medium-low pillow that supports the curve of the neck without pushing the head forward. A pillow under the knees eases the lower back.
Stomach: needs a very thin, soft pillow, or none, so the neck does not bend backward. A thin pillow under the hips helps the lower back.
Changing positions through the night is normal. An adjustable pillow at a medium height suits most people who move around.

Your bed

Mattress and pillow, together

The right pillow height depends on how far you sink into the mattress.

Soft mattress: your shoulder sinks, so choose a slightly lower pillow.
Firm mattress: you lie higher, so side sleepers need a slightly taller pillow.
A mattress topper changes the feel and the height. Re-check your pillow after adding one.
Mattresses typically last seven to ten years. Sagging, lumps, or waking sore that eases as the day goes on are signs to replace it.

Staying warm

Warm and cozy without overheating

Cold sleepers do best with warmth that breathes, so they don't wake damp and chilled later in the night.

Flannel or brushed cotton sheets feel warm the moment you get in.
Wool, in a blanket, a mattress topper or a pillow, keeps you warm while letting moisture escape.
A heated mattress pad can pre-warm the bed. Use one with a timer or switch it off when you get in.
Warm socks, a light knit cap in a very cold room, and a warm drink without caffeine an hour before bed all help.

Allergies

Allergy-friendly bedding

Dust mites live in bedding and feed on skin flakes. A few habits keep them down.

Zippered allergen-barrier covers for the pillow and mattress, under the usual pillowcase and sheet.
Wash sheets and pillowcases weekly in hot water, at least 130 °F (54 °C), and dry them fully.
Keep indoor humidity below about 50 percent. A small hygrometer shows it at a glance.
Choose washable pillows, or fills that dust mites dislike, such as latex.
Keep pets off the bed if pet dander bothers you.

Care

Caring for your pillow

The right care keeps a pillow fresh and supportive for longer.

Use a pillow protector under the pillowcase. It is easier to wash and keeps the fill clean.
Down, feather and down alternative: wash gently if the label allows, then dry fully on low heat with dryer balls. Damp fill can mildew.
Memory foam and latex: never machine wash or tumble dry the core. Spot clean and air dry it, out of direct sun.
Buckwheat: never wet the hulls. Wash the case and air the hulls in the sun now and then.
Fluff fiber, down and shredded pillows every morning so the fill doesn't settle into lumps.

Evening

Winding down

Sleep comes more easily when the last hour of the day is calm and familiar.

Keep a regular bedtime and wake time, even on weekends where you can.
Dim the lights and put screens away for the last half hour; read, stretch or listen to something calm.
Avoid caffeine in the afternoon and large meals or alcohol close to bedtime.
If you can't sleep after about 20 minutes, get up and do something quiet in dim light, then return to bed when sleepy.

Naps

The art of a good nap

A short nap can restore energy without spoiling the night's sleep.

Keep it short: 10 to 20 minutes refreshes without leaving you groggy.
Nap before mid-afternoon so it doesn't push back your bedtime.
If you can't sleep at night, skip naps for a while until your nights settle.

Travel

Sleeping well away from home

A few small things make an unfamiliar bed feel like your own.

A memory-foam travel pillow keeps your head from dropping when you sleep sitting up.
In a hotel, ask for extra pillows and stack or fold them to your usual height.
Pack an eye mask, earplugs and your own pillowcase.
Crossing time zones, get daylight in the morning at your destination and keep naps short.

Pillow Finder offers general comfort guidance, not medical advice. A pillow can make you more comfortable but is not a treatment for pain, snoring or any sleep condition. Ongoing pain, loud snoring or daytime tiredness are worth discussing with a doctor.