15 minutes · 4 phases
30 minutes · 4 phases
60 minutes · 4 phases
Foam mattresses trap up to 20% more heat than latex or innerspring. If you sleep hot, use breathable cotton sheets and set your room to 65°F (18°C) — the optimal sleep temperature per Matthew Walker's research.
Side sleepers need a pillow height that keeps your spine neutral — roughly the distance from your ear to your shoulder. Back sleepers need half that. Your mattress firmness changes this gap, so test together.
Side sleepers do best on medium to medium-soft foam or hybrid (4-6/10 firmness). Back sleepers need medium-firm (6-7/10). Stomach sleepers need firm (7-8/10) to prevent lumbar hyperextension.
If you can't fall asleep in 20 minutes, get up and do something calming in dim light. Lying in bed frustrated trains your brain to associate the mattress with wakefulness — the opposite of what you want.
The complete wind-down guide with mattress-type matching, temperature rules, and sleep position optimization — delivered by Kara.
Check your inbox — the full mattress wind-down protocol is on its way.