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Sleep Hygiene & Sleep Health

Perfecting Sleep Health with Colder’s Trusted Team

As the Milwaukee area’s most trusted mattress store, Colder’s is committed to providing sleep health solutions to families in our community. From quality mattresses to a deeper understanding of how sleep affects daily life, we wish to promote efficient sleep and enhance the well-being of the entire family! A good night’s sleep can help you stay sharp, communicate effectively, reduce stress, and avoid common health problems. For your children, better sleep can mean more effective learning, improved attention, and a better attitude!

Apart from common sleep hygiene tips like having a consistent schedule, avoiding caffeine, and getting plenty of exercise, your mattress and how you sleep also play a major part in sleep quality. Choosing the right mattress can drastically improve sleep quality, even if you’ve already been practicing sleep hygiene tips. Our expert team is ready to guide you in your sleep journey whether you are dealing with sleep disorders, seeking effective sleep solutions, or are looking to replace that old sunken mattress. Discover how Colder’s can help you perfect a good night’s sleep below!

  • How Often Should You Replace Your Mattress?

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  • Why Buying a Mattress Online Is a Bad Idea

    Shopping for a new mattress can be daunting, but it doesn't have to be. Here are the reasons why you should buy your next mattress in store.

  • How to Fix a Mattress Sinking

    Is your mattress sinking? Don't worry, we've got the tips you need to fix it and get a good night's sleep again.


Effects of Sleeping Positions on Sleep

Your sleeping positions can significantly impact the quality of your sleep and overall health. Let's explore four primary sleep positions — stomach, back, side, and fetal — which are the best sleeping positions, how they each affect sleep hygiene, and what mattress types are best suited for each sleeping position.


Sleeping on your stomach is the first and least favorable sleep position of the four. Stomach sleeping is when your entire body is lying face down on the bed. While this position may be comfortable for some people, it is the most harmful and can cause pain in your neck and spine, as well as strain on your back muscles, leading to discomfort or spinal issues down the road. Choosing a mattress that is firm or extra-firm is beneficial for stomach sleepers and we recommend using a thin or no pillow to minimize improper spinal alignment.

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Sleeping on your back is lying flat on your back with your face pointing upward. This sleep position is considered the healthiest sleeping position as it helps maintain the natural alignment of the spine, reducing the risk of developing pressure points. However, some individuals may experience snoring or sleep apnea symptoms when sleeping on their back. When sleeping on your back, it is recommended to use a medium or firm mattress that provides adequate support and helps maintain the natural curve of the spine. Memory foam and hybrid mattresses with a combination of foam and innerspring can be suitable options for back sleepers, as they contour to the body and offer targeted support.

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Sleeping on your side is when you fall asleep lying on your side, with your torso straight and legs slightly bent. It is a common sleep position that can provide comfort and reduce the likelihood of snoring. Side sleeping can sometimes lead to neck and shoulder pain, or cause pressure points around the shoulders and hips due to the body's weight being focused on these areas. To support side sleepers, the best type of mattress has a slightly softer feel to contour the body and relieve pressure. A plush or ultra-plush mattress is often recommended because it cushions the shoulders and hips. Gel memory foam mattresses can also be viable for side sleepers as they contour to the body's curves.

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Sleeping in the fetal position is being curled up on your side with your knees drawn towards your chest. While this position can feel cozy and comforting for many, it can lead to pressure points on the joints and spine due to the body being in a curved position. Additionally, sleeping in the fetal position may restrict deep breathing and potentially contribute to muscle imbalances and joint stiffness over time. A medium or firm mattress can help alleviate these problems by providing support and help align the spine and joints. Using a supportive pillow that fills the gap between the individual’s head and the mattress can further enhance comfort and minimize strain on the neck and shoulders.

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Sleep Problems

Sleep disorders are one of the top causes for problems sleeping at night. To ensure you get the best rest, let’s discuss four of the most common sleep disorders and what they can look like.

  • Tossing and Turning

    Tossing and turning at night is the restlessness and frequent changes sleep position experienced while trying to go to sleep. It can disrupt sleep quality and prevent individuals from achieving restful and uninterrupted sleep.

  • Insomnia

    Insomnia is a sleep disorder characterized by persistent difficulty falling asleep or staying asleep, and can lead to daytime fatigue, impaired functioning, and overall dissatisfaction with sleep.

  • Sleep Apnea

    Sleep apnea is a sleeping disorder in which the individual has trouble breathing or shallow breath during sleep, often accompanied by loud snoring. It can disrupt sleep patterns and lead to daytime sleepiness and other health complications.

  • Body Pain

    Body pains are a common issue from sleeping that can occur due to improper sleeping positions, inadequate support from the mattress or pillow, or underlying musculoskeletal issues. Body pains result in discomfort and stiffness upon waking up and throughout the day.

  • Night Sweats

    Night sweats happen when individuals generate more body heat during sleep, often leading to discomfort, irregular sweating, and a preference for cooling bedding materials to stay comfortable.

  • Pressure Points

    Pressure points during sleep refers to the force exerted on specific body parts when lying down. Proper mattress support and sleep position are crucial for relieving pressure points and promoting comfort.

A high-quality mattress plays a crucial role in improving sleep for individuals with sleeping disorders. If you are looking for how to stop tossing and turning at night, natural remedies for insomnia, or how to get rid of sleep apnea, a new mattress might be the best next step. For those who toss and turn at night, a foam or plush mattress may help promote uninterrupted sleep. Individuals with insomnia can benefit from a mattress that offers pressure relief and maximum comfort, aiding in relaxation. Sleep apnea sufferers may find relief with an adjustable bed or mattress that elevates the upper body, helping to alleviate breathing difficulties and reduce snoring. The best mattress for body pains is one with proper support and contouring, like a plush or medium mattress to alleviate pressure points and relieve hip and neck pain after sleeping. A suitable mattress can significantly contribute to better sleep quality and overall well-being for individuals with sleeping disorders or those experiencing problems sleeping at night.

Sleep Hygiene Tips

Promoting good sleep hygiene is important for your body to recognize when to rest and helps you stay asleep during the night. Having poor sleep hygiene can lead to sleeping problems like restlessness and insomnia. To avoid the risk of future sleep disorders, here are some sleep hygiene tips to ensure you get an uninterrupted night that leaves you feeling refreshed and rejuvenated.

  • Keep a consistent sleep schedule

  • Create a sleep-friendly environment that is cool, dark, and quiet

  • Avoid eating too much within an hour before going to sleep

  • Limit or avoid caffeine before bedtime

  • Establish a relaxing nighttime routine

  • Avoid strenuous exercise before bed

  • Ensure your mattress provides proper support

  • Keep your bedroom free from distractions

How Much Sleep Do You Need?

Sleep plays a crucial role in the overall health and well-being of both children and adults. Understanding the recommended amount of sleep for each age group and recognizing the impact of a quality mattress on sleep is essential for ensuring everyone in the family is healthy and functioning their best.


Children require varying amounts of sleep depending on their age. Infants and toddlers need more sleep, ranging from 10 to 14 hours per day. As children grow older, their sleep needs decrease slightly, but they still require a substantial amount of sleep for normal growth and development. For young children, a mattress that supports their growing bodies is crucial for promoting healthy sleeping patterns and ensuring proper development.

School-Age & Teens

School-age children and teens typically need around 8 to 11 hours of sleep, while teenagers should aim for 8 to 10 hours a night. For children, getting enough sleep is crucial for emotional regulation and learning. For these growing children and adolescents, a mattress that suits their sleep positions and supports their growth is recommended.


For adults, the recommended amount of sleep is typically between 7 to 9 hours per night. Getting enough sleep is vital for physical and mental restoration, cognitive function, emotional regulation, and overall productivity. A supportive and comfortable mattress that promotes proper spinal alignment, reduces pressure points, and minimizes sleep disturbances is recommended for adults.

How to Choose the Best Mattress

When considering how your mattress impacts sleep, it is important to evaluate factors such as mattress firmness, mattress type, and mattress size. A mattress that is too firm or too soft can lead to discomfort, which may disrupt sleep quality and contribute to issues such as poor posture or body pains.

A well-suited mattress that meets your or your child’s comfort and support needs can significantly improve sleep hygiene and promote a more restful experience for any age. By prioritizing sufficient sleep and investing in a supportive mattress, both children and adults can enhance their sleep quality, so here are some of our expert tips on how to choose the best mattress:

  • 1. Learn your sleep position and which mattress firmness is best for that position
  • 2. Determine the mattress size fits in your space and will give you enough room to sleep
  • 3. Assess which mattresses provide the best support for your body weight
  • 4. Examine what materials you find most comfortable
  • 5. Consider motion isolation if you share the bed with a partner
  • 6. Evaluate your budget and set a price range that works best for you
  • 7. Test mattresses in person
  • 8. Read customer reviews and warranty details

Best Mattresses in Milwaukee

Restonic mattresses are known for their exceptional quality and comfort, offering a wide range of options to suit various sleep preferences. One popular line is ComfortCare by Restonic, which focuses on providing excellent support and pressure relief for a restful sleep experience. Other notable collaborations are Scott Living by Restonic, and Signature Mattress Collection by Scott Living, designed in partnership with the Scott brothers who are known for their expertise in home design. Restonic offers a diverse range of sleep products, including innerspring, memory foam, hybrid mattresses, and more catering to different sleep needs and preferences. With a commitment to quality craftsmanship, many types of mattresses, and innovative technologies, Restonic mattresses are designed to deliver optimal comfort, support, and durability for unmatched sleep hygiene and a rejuvenating night's sleep.

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Waking up feeling excessively hot is undeniably one of the most common sleep issues that many individuals face. Fortunately, the Scott Living Signature Collection and the Twin Cooling Phase Change Material and AlumiLast Memory Foam mattresses are specifically designed to combat overheating during sleep. This remarkable mattress collection incorporates cooling technology that actively absorbs and dissipates excess heat, ensuring a more comfortable and restful night. If you are prone to overheating, it is advisable to steer clear of pure memory foam mattresses, which tend to be dense and restrict airflow, potentially exacerbating the issue. By choosing the right mattress with cooling properties, you can finally bid farewell to restless, hot nights and welcome a refreshing and rejuvenating sleep.

Shop by Size

Whether you're outfitting a luxurious poster bed or completing the kids' rooms, we have something for everyone.

  • Twin


  • Twin XL

    Twin XL

  • Full


  • Queen


  • King


  • California King

    California King

* Mattress sizes may vary slightly and dimensions are estimates.


How to increase deep sleep naturally?

Getting sufficient REM sleep is crucial for overall health and well-being. If you're looking for sleeping tips on how to increase deep sleep naturally, here are some effective strategies to improve your sleep hygiene to sleep better and deeper at night:

  1. Stick to a Consistent Sleep Schedule: Establishing a regular sleep routine helps regulate your body's internal clock, improving sleep quality.
  2. Create a Sleep-Friendly Environment: Ensure your bedroom is comfortable. Sleep-friendly environments are cool, dark, and quiet. Invest in a comfortable mattress, pillows, and breathable bedding. Consider using earplugs, sleep masks, or noise machines to enhance your sleep surroundings.
  3. Avoid Heavy Meals Before Bed: Eating large, heavy meals before bedtime can cause discomfort and disrupt sleep. Opt for light, nutritious snacks if needed, and allow a few hours for digestion before lying down.
  4. Consider Natural Remedies: Certain natural remedies, such as herbal teas (like chamomile), melatonin supplements, or essential oils (like lavender) may promote relaxation and help improve deep sleep.

Remember, consistency and patience are key when implementing new habits. It may take time for your body to adjust, but by prioritizing sleep hygiene and adopting these practices, you can naturally enhance your deep sleep and wake up feeling refreshed.

How to improve posture while sleeping?

Improving posture while sleeping is crucial for maintaining spinal alignment and preventing potential long-term issues. The best way to improve posture while sleeping is by considering your sleeping position.

If you’re looking for the best sleeping position, sleeping on your back is the best for spinal alignment. It helps distribute your body weight evenly, reducing strain on specific areas. Place a pillow under your knees to support the natural curve of your lower back, encouraging proper alignment. If you prefer sleeping on your side, ensure your body remains in a straight line. Use a large pillow that fills the space between your neck and shoulder to keep your head aligned with your spine, you can also fold a pillow in half for the same effect. Avoid sleeping on your stomach with a pillow, as it can strain your neck and back, causing pain or spinal problems.

Another way to improve your posture while sleeping is to invest in a supportive mattress and pillow. A medium or firm mattress helps maintain the natural curves of your spine, while a pillow that supports your neck and keeps it aligned with your spine is crucial for good posture. Also consider adjustable bed frames, which allow you to comfortably change your sleeping position in one swift motion.

Why can’t I sleep at night even when I’m tired?

Difficulty sleeping at night even when tired can be attributed to various internal and external factors. Stress, anxiety, and an overactive mind can make it challenging to unwind and fall asleep. Poor sleep hygiene like disruptions in sleep routine, excessive consumption of caffeine, and exposure to blue light from electronic devices before bedtime can also interfere with sleep. Underlying sleep disorders like insomnia or sleep apnea could also be contributing to the problem.

Establishing a relaxing bedtime routine, creating a comfortable sleep environment with a quality mattress, and practicing good sleep hygiene can help address these issues and improve the quality of sleep. If sleep troubles persist, it is recommended to consult a healthcare professional.

How does sleep affect your mental health?

Prioritizing healthy sleep habits, such as maintaining a consistent sleep schedule and creating a sleep-friendly environment with a comfortable mattress and supportive pillow is essential for promoting positive mental health and overall emotional well-being. Getting a good night’s sleep supports brain health by allowing the brain to process emotions and consolidate memories, promotes emotional resilience, cognitive function, and can improve your overall well‑being.

Is it good to sleep without a pillow?

In most cases, it is not best to sleep without a pillow. Without proper neck support, you are increasing your risk of neck pain, stiffness, and discomfort while sleeping throughout the night. The absence of a pillow can cause the head to tilt backward or to the side, straining the neck muscles and potentially contributing to spinal misalignment. This means it's essential to find a pillow that suits your sleeping position and provides support for your spine to prevent potential discomfort or issues that may arise from sleeping without a pillow.

Why do I wake up tired after 8 hours of sleep?

Waking up tired after 8 hours of sleep can have various causes. It may be due to poor sleep quality, such as disruptions from noise, light, or an uncomfortable mattress. Other factors like stress, anxiety, or an irregular sleep schedule can also contribute to feeling tired. It's important to assess your sleep hygiene and create a dreamy sleep environment with a relaxing routine, comfortable mattress and supportive pillow that suits your sleep style. If sleepiness persists, it may be beneficial to consult a healthcare professional.

  • Check Out Our Favorite Restonic Mattress Models

    Experiencing the best sleep of your life starts with having the right mattress. Here are our experts’ favorite Restonic mattress models.

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    Read on to discover how certain mattress types and comfort levels can provide back pain relief.

  • How to Get the Best Sleep Experience

    Getting a consistently healthy sleep experience starts with the right mattress. Check out our guide!