A good night’s sleep allows us to tackle things with a clear head, more confidence, and in my case, more patience. Whether it’s writing a story lede, maintaining my running pace, or sitting in traffic, having seven hours of recharge under my belt makes my days run more smoothly. While some attempts at slumber cannot be controlled (like my husband’s snoring) there are ways to get in the groove that don’t involve counting sheep.

According to the Mayo Clinic, anxiety, depression and stress add to insomnia and the quality of your night’s sleep. Here are some tried and true tips to prepare for, and enjoy much needed down time:

• Set an internal time clock
  Humans like routine; it’s comforting and the inner time clock can help regulate your sleep pattern. Try heading to bed at the same time every night. Pick up a book that you’ve been meaning to get around to and treat yourself to 15 minutes before turning the lights out.
• Develop a bedtime routine
  Try a few minutes of meditation, quiet music or simple yoga stretches.
• Curb the caffeine
  Ban coffee, tea and soda with caffeine from four o’clock. Look for calming non-caffeine choices.
• Create an inviting sleep environment
  Quiet, dark, and relaxing. If you have noisy neighbors or are surrounded by city buses and trains, try a white noise machine, relaxation music (I like Celtic Bells)  ear plugs, heavy curtains, or those sleep shades ala “I Love Lucy.”
• Increase your thread count
  Splurge for a set of good quality sheets, or at least a pillow case. The smooth, silky cotton will feel wonderful.
• Clear the air
  Considering that you’ll be breathing in the room’s air for seven to eight hours, be mindful of the quality, especially if you’re prone to dust and mold allergies. Try a HEPA filter.
• Go essential
  Lavender is one of the most popular essential oils in aromatherapy due to its calming effect. Try a few drops on your pillow.
• Grandma Jeannie’s head-to-toe technique
  My late grandmother would visualize calming her body beginning with her toes, and work her way up to the top of her head, taking a few seconds to address each area. It really worked!
• Wetter is better
  Treat yourself to a warm bath or shower, which will calm your muscles and help wind you down.
• Uber high tech
  Remember stumbling across technical journals that put you to sleep? Now’s the time to start collecting them and putting them to good use!

Image: quinn.anya

You spent a month’s pay on a deluxe organic mattress and maintain that it is worth every last cent, even when your pals give you a hard time for such a splurge. But, the proof of the pudding is in the eating. After all, you sleep more soundly each night and awake every morning with an extra burst of energy. And you feel great knowing you’re not breathing in those nasty toxic chemicals. Plus, for a price so steep, it’s bound to last a lifetime, right?

Well, not exactly. And with a big investment like an eco mattress, make sure you practice these tips to extend its shelf life.

The first time you saw the mattress commercial with the wine glass test, you just had to reenact this unlikely scenario. Suffice it to say, a mattress pad is a must. It’s a lot easier to toss it in the wash than spend hours with soap and a scrub brush.

Everybody needs a little fresh air and sunshine, but what you may not know is that your mattress does, too. When it comes time for spring cleaning, take your mattress outside to soak in some rays for an afternoon.

Do you toss your damp towel on the bed after a steaming shower? Over time, this can be a damaging reflex, but it’s nothing some stylish hooks can’t solve.

If your mattress seems to sink in the spot where you snuggle up, then it needs to be flipped and rotated more often. Try working this into your routine whenever you change the sheets.

Jump on your bed for five minutes once every six months. Okay, maybe this won’t help your mattress, but isn’t it fun to revisit your childhood once in awhile?

P.S. If you like the bedding, check it out at VivaTerra.