I’m a sleep expert. I’ve been in and around the bedding industry since my father started Lifson Linen in 1995. Over the years, I’ve learned a lot that helps our clients in hospitality give their guests a better night’s sleep.

Even with my experience, I still have nights when I can’t sleep well. That’s why I’m starting this Sleep Journal. I know how a woman’s body can struggle to sleep (I’m turning 50 this year). I also know what it’s like to lie awake, wishing you could sleep while your mind runs through a long list of things to do. After all, even though my conscious mind can pack away what’s going on, my subconscious mind goes nuts at night!

That’s my promise to you and to myself on this World Sleep Day. Each month, I’ll share some things I’ve learned about sleep. I won’t focus on trends, but on real solutions to real problems.

Whether you run a business like I do or you’re juggling work, life, and other responsibilities, your days are probably full. There’s nothing more frustrating than lying awake at night, overthinking tomorrow, when you just want to rest. I really do understand. I’m lucky that over the years I’ve picked up some tips that make sleepless nights pretty rare for me. Here are a few to help you get better sleep too.

Sleep is not a luxury

If you get this, you’re already on your way to better sleep. Sleep isn’t a luxury or a sign of laziness. It’s something your body needs to work well. Good sleep helps you think clearly, remember more, feel balanced, stay healthy, manage your appetite, have more energy, and keep your heart strong.

There are just as many benefits to good sleep as there are risks to poor sleep. You need sleep, and you need it to be good quality.

Get the Right Equipment

The quality of your bedding affects how well you sleep. You’ll rest better if you have the right pillow at the right height, a breathable and lightweight duvet with the right filling, a good mattress, and fresh sheets.

That’s why it bothers me when bedding companies make false claims about what’s in their products. Genuine Hungarian Goose Down is the best duvet filling. Some companies mass-produce duvets with feathers but still sell them as down, which isn’t honest. I don’t know how they sleep at night.

Set a Routine

There’s a reason parents set bedtimes for their kids. Our bodies respond to routine, and good habits stick when we repeat them every night. Try to plan your evenings so you go to bed at about the same time each night.

Sometimes work means you have to stay up late. I’ve been there too. But try to make that the exception and keep to a regular bedtime as much as you can.

Keep a Record

I believe in slow living, and journaling is a big part of that for me. Keeping a journal helps me track small tasks and big goals. My gratitude journal also helps me stay grounded and thankful, which really helps my mental health. There’s also truth to the old saying that when performance is measured, performance improves. Make notes about your sleep routine and keep track of what works and what doesn’t.

That’s all for this month’s entry in Nicole’s Sleep Journal. I’ll be back next month with new tips and ideas.

For now, though, here’s a parting thought: Good sleep is about quality, not just quantity. Eight hours of restful sleep is always better than twelve hours of tossing and turning.

– Nicole Lifson