• Sleep on your back to keep your spine
• If you sleep on your side, place a second
pillow between your knees to prevent
your legs from separating and twisting
your lower back.
• Don’t sleep on your stomach. It puts the
most stress on your spine, forcing your
neck severely out of natural alignment.
• Orthopedic doctors and chiropractors agree
that nearly all neck and back problems
are worsened, if not caused, by improper
• Minimize light and make your bedroom
sleep-friendly—dark, quiet and uncluttered.
• Control the temperature. The ideal room
temperature for sleeping is 65 degrees,
with 65 percent humidity.
• Maintain a screen-free zone in the
bedroom. Watching TV or working on
the computer stimulates the brain.
• Listen to calming music or a relaxation
CD before bed.
• Indulge in caffeine in the morning only.
It can stay in your system for as long as
• Make sure your medications aren’t
interfering with sleep.
TIPS & TRICKS
THE EMBRACING, INSULATING warmth
of a down comforter can vary depending
on how much down is used.
To find the perfect comfort level for you,
follow these guidelines:
• If you sleep in a cold climate or cooler
environment and like to sleep warm,
look for an Extra Warmth rating.
• If you sleep in a warmer environment
and like to sleep cool, look for a Light
• If your sleep environment is moderate
and does not change during the year,
look for a Year Round Warmth rating. A