The following content is created in consultation with Mancini's Sleepworld. It does not reflect the work or opinions of NBC BAY AREA's editorial staff. To learn more about Mancini's Sleepworld, visit

One in three Americans doesn't get enough sleep. If that sounds like you, it's time to find out what's preventing you from getting the rest you need. Here are some of the most common sleep no-nos, along with healthier habits you can easily incorporate into your lifestyle.

Follow a routine.
Get up and go to bed at the same time every day. Consistency helps keep your body's natural rhythms intact.

Take long naps.
Power naps (15–20 minutes max) can be beneficial but sleeping more than that during the day can make it harder to fall asleep at night.

Exercise regularly.
People who engage in physical activity on a daily basis report higher sleep quality than those who are more sedentary.

Exercise vigorously at night.
Physical activity can tire you out and help prepare your body for sleep. But it also elevates body temperature, which affects your ability to fall asleep.

Disconnect from devices.
The blue light emitted by televisions, computers and phones can trick your brain into believing it's not bedtime.

Take work or games to bed.
Even if you're just checking email or playing solitaire on your tablet, the combination of mental stimulation and blue light can increase your alertness when you should be winding down.

Avoid caffeine after dark.
While caffeine doesn't affect everyone the same way, it generally takes between four and six hours to clear your system. Stay on the safe side by skipping the after-dinner cappucino.

Eat a big meal right before bed.
Your body expends energy digesting all that food while you sleep, which can cause you to wake up feeling tired and sluggish.

Read a novel. Take a cool shower or a warm (not hot) bath. A drop in body temperature signals your brain that it's time to sleep.

Watching the clock makes it even harder to fall asleep. If you haven't dozed off after 20–30 minutes, get out of bed and go to a different area where you can participate in a quiet activity.

Create a relaxing environment.
Think of your bedroom as a sleeping sanctuary. The lighting, temperature and bedding should all be tailored to your comfort.

Sleep on the wrong mattress.
Your mattress pays a big part in regulating body temperature and spinal alignment. If you find yourself waking up in a puddle of sweat or with neck, back or shoulder pain, it could be time to replace it.

Everyone's mattress needs are unique. Call (800) 641-5337, go online or stop by one of our many northern California locations for guidance from the experts at Mancini's Sleepworld


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