Sleep isn’t a luxury—it’s the maintenance window your body can’t skip. As Matthew Walker, PhD, emphasizes, it’s when your brain and body run the essential jobs that keep you healthy, resilient, and pain-tolerant. Cut corners here, and everything from mood to metabolism to movement quality takes a hit.

In practical terms, good sleep helps you:

• Recover and repair: muscle, tendon, and connective tissue adapt better with adequate deep sleep.

• Think clearly: learning, memory, and decision-making improve when your brain gets full sleep cycles.

• Regulate hormones: appetite, stress, and inflammation are easier to manage when sleep is consistent.

• Handle pain: poor sleep lowers pain thresholds and makes flare-ups more likely.

• Move better: coordination and core control are sharper after quality sleep (yes, your squat and your back both care).

Most people don’t need more gadgets, hacks, or costly shortcuts—they need a clear plan.

That’s why I, Dr. RJ Burr, built out this guide.

It’s science-backed sleep hygiene you can start tonight, plus straightforward guidance on building a sleep setup that supports your spine (mattress + pillow) instead of fighting it.

Affiliate note: Some links are affiliate links, and we may receive a small commission. We only recommend products we trust with patients and use ourselves.

These are the habits most people can implement tonight. They’re simple, repeatable, and backed by the physiology Matthew Walker, PhD (he literally did the research and wrote the book on it…) popularized.

1. Keep a consistent sleep/wake time (even weekends).

Why: Your brain runs on rhythm. Regular timing strengthens circadian signals, which means faster sleep onset and deeper sleep.

How: Pick a wake time you can honor daily. Establish a bedtime based on your wake time that allows for at least seven hours of time in bed—hours in bed ≠ hours slept!

2. Get morning and evening light in your eyes.

Why: Natural light regulates your circadian rhythm (body clock), helping naturally-produced melatonin to arrive on time at night. Consistent  melatonin supplementation at night is bad news.

How: 5–15 minutes outside, within an hour of waking. Avoid sunglasses. Much easier if you’re a dog owner (walks)!

3. Cool, dark, quiet bedroom.

Why: Core temperature drop initiates sleep. Darkness boosts melatonin. Steady sound reduces interruptions.

How: ~60–70°F, blackout shades, fan/white noise as needed.

Pro tip: Set your thermostat schedule to drop the temp at night—set it and forget it!

4. Caffeine cutoff: 8–10 hours before bed.

Why: Caffeine’s half-life keeps your brain “on,” fragmenting sleep.

How: If bed is 10 pm, last coffee no later than 12–2 pm. Avoid the mid-afternoon “pick-me-ups,” which is a sign that something is off.

5. Go easy on evening alcohol.

Why: Alcohol messes with deep/REM sleep and causes frequent wake-ups.

How: If you drink, do it earlier; keep it light and hydrate. Limit yourself to one drink if possible. Even just one more makes a difference for me, as I’ve tracked it on my Oura ring (sleep tracker).

6. Create a 20–45 minute wind-down.

Why: Your nervous system needs a steady descent, not a crash landing.

How: Dim lights, light stretch, nasal breathing, paper book, or journaling. No sensory stimulating activities!

7. Reduce bright/blue light 1–2 hours pre-bed.

Why: Bright light delays melatonin and shifts your clock.

How: Dim the house; use night modes; park the phone off the nightstand.

Pro tip: Use a blue light blocker on your electronics. Apple has a “color filters” feature, where I can click my power button three times and it pulls out the blue light. It’s a great alternative when you need to use your phone a bit later than expected…

8. Move your body—earlier is better.

Why: Exercise improves sleep quality and depth; late high-intensity can be too stimulating.

How: Finish vigorous workouts at least 2–3 hours before bed. Plan your workout schedule in advance, rather than waiting until you find time.

9. Smart naps (or skip them).

Why: Late/long naps steal sleep from nighttime.

How: If needed, 10–30 minute “power naps” and before 3 pm. If you’re not a napper, avoid altogether and try to get to bed 30 minutes earlier. 

10. Unload your mind.

Why: Rumination keeps the cortex spinning.

How: Do a “brain dump” list for tomorrow. If you can’t fall asleep or wake up at night, get up, jot a note, and try to resettle. A reset works better than lying in bed counting sheep.

11. Protect the bed for sleep + intimacy only.

Why: Strong bed–sleep association improves falling and staying asleep.

How: No work, scrolling, or TV in bed. I recommend removing the TV from the bedroom altogether. Falling asleep with the TV on is worse than you may think.

A good mattress keeps your spine neutral while your muscles relax. Your shoulders/hips should sink just enough for pressure relief while your midsection stays supported—so you don’t wake up stiff or sore.

How to choose (quick criteria)

Sleep position:

• Side: medium → medium-soft (relieve shoulder/hip pressure)

• Back: medium → medium-firm (prevent low-back sag)

• Stomach/combo: medium-firm → firm (keep hips from dropping)

Body size: more body mass → generally a touch firmer; lighter frames → can go softer for relief.

Red flags to match:

• Wake with numb shoulders/hips → need more pressure relief.

• Wake with tight low back → need more support.

Why we often recommend Saatva (and how it’s different)

No box compression. Many “mattress-in-a-box” beds are compressed/rolled, which can stress foams/coils and shorten lifespan. Some even use fiberglass, formaldehyde, and other toxic, endocrine-disrupting chemicals.

White-glove delivery. Free in-home setup + old mattress removal.

Risk-free policies. 365-night home trial + lifetime warranty.

Product lineup. Multiple models/firmnesses to match sleep position, body type, temperature needs, and budget.

Eco & safety note: Saatva positions itself as a greener, low-VOC option: organic-cotton covers, a thistle-pulp fire barrier, and a botanical antimicrobial finish. Several models use natural latex and wool (renewable, naturally hypoallergenic).

Inside the Saatva Classic (the go-to for most people and the one I got)

Made-to-order, hand-finished quilted Euro top in organic cotton with a thistle-pulp fire barrier + botanical antimicrobial finish.

Lumbar Zone® support: tighter quilting + active spinal wire in the center third to align the low back.

Dual-coil design:

• Support unit: 13-gauge recycled-steel coils (durable, stable).

• Euro-top unit: 14.5-gauge individually wrapped coils (contouring + motion isolation).

• Dual coils provide a responsive feel and improved airflow compared to dense all-foam builds.

Targeted pressure relief: gel-infused memory-foam “lumbar crown” in the center third.

Edge support: high-density foam rails on all sides for stable edges and longevity.

Expect break-in: slight body impressions are normal as the materials contour.

Dr. Burr’s Picks (keep it simple)

Saatva Classic — the versatile choice (and what I use)

• Who it fits: most sleepers (back, side, combo).

• Why: three firmness options to match position/body type; Lumbar Zone® support for back/arthritis relief—strong value at an accessible price point.

• My firmness tip: The Luxury Firm covers most back/side sleepers and is the perfect compromise for couples who like opposing feels (it’s what I chose). Plush Soft is ideal for lighter/primarily side sleepers or those who prefer a cushy feel. Firm is recommended for stomach sleepers or those who prefer a taut feel.

Zenhaven — the premium pick

• Who it fits: sleepers wanting best-in-class comfort of holistic materials with Blue Zone longevity (IYKYK).

• Why: exceptional support for all sleep positions, excellent cooling (all-latex + wool breathability), eco-friendly & naturally hypoallergenic, and outstanding durability (resilient latex holds feel over time).

Which Saatva model fits your needs? (quick guide)

A great mattress keeps your spine in a neutral position throughout. The right pillow finishes the job up the chain—so your neck isn’t propped up or hanging down all night.

What actually matters

• Loft (height): must match your shoulder width, neck size, and sleep position.

• Shape + fill: should let your head “nest” without collapsing. Too soft = sag; too firm = pushback.

• Position:

  • Side sleepers: typically need a higher loft to fill the shoulder-to-neck gap.

  • Back sleepers: need moderate loft to keep the chin neutral.

  • Combo sleepers: often land in the middle; consistent height matters, so alignment doesn’t change as you roll.

How you know your pillow is wrong

• You wake up with repeated neck stiffness and/or headaches.

• You’re constantly fluffing or adjusting the pillow to make it “work.”

  That’s enough evidence—you likely need a different pillow.

Why we like Pillowise (semi-custom = fewer variables)

Think of Pillowise as a simple foam pillow with a built-in McKenzie-style cervical roll—but sized to you.

It’s matched to your shoulder width, neck circumference, and ear-to-shoulder distance, so your neck rests in a neutral curve whether you’re a broad-shouldered side sleeper or a petite back sleeper. One size does not fit all—and this removes the guesswork.

Budget alternative: the McKenzie Cervical Roll

The Original McKenzie Cervical Roll is an excellent low-cost option, but it’s one size and depends on the pillow you insert it into and your usual sleep position. For many people, it’s a good first step. For others, the variables make it hit-or-miss.

Pillowise: how to get your size (easy)

1. Use the Pillowise sizing app or website to get your color (size) code.

2. With your color code, call, text, or email us, and we’ll place the order to be shipped to your front door.—reachus@reachchiro.com — 734.335.0212

3. Prefer in-person? Stop by during office hours, and we’ll size and order it for you.

4. Not local? Use Pillowise’s “find a reseller” tool to locate one near you.

REACH Pro Tip: Want to McGuyver this whole pillow thing without dropping a dime?

Roll up a bath towel, short-side to short-side—it’s about the length of your pillow and resembles the size of a McKenzie cervical roll.

Slip this into your pillowcase and ensure the towel supports your neck.

You modify the support by tightening or loosening the roll of the towel.

If this works, quit being a penny-pincher and upgrade to a cervical roll or Pollowise—your spine will thank you!

Step 1: Pick two changes from the Sleep Hygiene list.

My “starter two” for most people:

1. Same sleep/wake time every day.

2. Cool, dark, quiet bedroom (~60–67°F, blackout/dim, steady sound).

Step 2: Do just those two until they feel automatic.

No heroics—just consistency. If you miss a night, reset the next night. When they stick, add one or two more, e.g., wind-down routine, earlier caffeine cutoff, dim evening light.

Why this works:

Stacking small, repeatable wins beats trying to overhaul everything at once—especially with busy schedules.

I’ve been working on my sleep for years, but I still struggle with last-minute phone/computer tasks before bed…It’s always a work in progress.

The goal isn’t perfection; it’s consistent improvement.

You can’t sprint a marathon. Don’t try to sprint your sleep hygiene.

Quick Troubleshooter

• Can’t fall asleep: reduce bright screens/light 1–2 hours pre-bed, extend wind-down, avoid late hard workouts, move caffeine cutoff earlier.

• Wake often at night: cooler room, lighter evening alcohol, consistent bedtime, consider white noise; double-check caffeine timing.

• Wake hot: drop room temp, lighter bedding, consider a more breathable mattress (like Saatva Zenhaven).

• AM low-back tightness: likely midsection sag → shift toward firmer support, e.g., Saatva Classic – Luxury Firm).

• AM neck stiffness/headaches: pillow height/fit is off → consider Pillowise sizing or trial a McKenzie Cervical Roll as a budget step.

**Educational content only; not medical advice. If sleep issues persist, consult with your healthcare provider.

• What’s the best bedroom temperature for sleep?

Aim for ~60–67°F (15–19°C). A cooler room helps your core body temperature drop, allowing you to fall and stay asleep.

• When should I cut off caffeine?

Roughly 8–10 hours before bed. If you sleep at 10 pm, make your last coffee no later than 12–2 pm.

• Does alcohol help or hurt sleep?

Oh, it hurts. And I’m not talking about just the hangover. Alcohol sedates you but fragments sleep and reduces deep/REM stages. If you drink, do it earlier, hydrate, and keep it light.

• How much do evening screens/light matter?

A lot. Bright light delays melatonin. Dim the lights and reduce screen time 1–2 hours before bed; blue-light-blocking night modes on devices can also help.

• What is the best mattress firmness for side sleepers?

Typically medium to medium-soft to relieve pressure at the shoulder/hip—with enough underlying support to keep your spine neutral. But, ultimately, it depends on how well you actually sleep on said mattress.

• I wake with low-back tightness—mattress or me?

It depends. Often, patients I treat with back pain injuries have nothing to do with their mattress—fix the problem, back pain gone. If the issue persists, I recommend sleeping on a different surface for a few nights, such as a guest bed or a hotel bed. If it makes a significant difference, then you need a new one.

• How do I know if my pillow is wrong?

Two big clues: recurring morning neck stiffness/headaches and constant fluffing/adjusting at night. That usually means the loft (height) doesn’t match your body and sleep position.

• What’s the difference between Pillowise and a McKenzie cervical roll?

Pillowise is a semi-custom foam pillow with a built-in cervical roll, sized to your shoulder width, neck circumference, and ear-to-shoulder distance. The McKenzie Cervical Roll is a one-size-fits-all budget insert that accommodates your existing pillow and sleep position—great for some, hit-or-miss for others.

• Do mattresses really develop body impressions?

Yes—normal break-in happens as the materials contour. Impressions should be shallow and even; deep valleys or new pain are red flags. Consider assessing your mattress if it’s 6-8 years old or older, especially if it’s a budget mattress.