Sleep Experts Say This Is One of the Biggest Reasons People Wake Up Tired
Sleep is the foundation of being well. It impacts everything, literally everything, from what we eat and how we move to our emotional regulation, decision-making, accuracy, physical and mental capacity, and overall health.
As a performance dietitian with a PhD in exercise physiology, I’ve seen the impact of sleep quality and quantity with those I’ve worked with. While I’m not a sleep scientist, I understand the data and have consulted with neurologists, sleep scientists, and other sleep experts to offer tips and strategies for a sound slumber.
Why Mattress Quality is the Most Overlooked Part of Sleep Hygiene
Barring any medical concerns or issues, which need to be diagnosed by a proper sleep scientist, there are a myriad of sleep hygiene tips and strategies that can be considered when it comes to quality zzzz’s, from stopping doom scrolling to curbing alcohol intake, monitoring caffeine, and so many more.
Yet even with all the hygiene tips that are discussed and the promised hype that’s marketed to us, there’s one piece to the puzzle that’s often overlooked, even though it’s arguably one of the most important: where you sleep or, maybe better phrased, what you’re sleeping on.
You spend nearly one-third of your days and your life on a mattress. Sure, there was that one time in college on a friend’s floor, or the night a leaky air pad left me sleeping on the lumpy ground in the Adirondacks. Those nights are the outliers. For the most part, my life is spent on a mattress, and the quality of that surface matters more than you might think. It’s more than just simple comfort, as shortchanging sleep is harmful and can even be dangerous.
“Mattress quality affects sleep by providing necessary spinal alignment and pressure point relief,” says Chris Winter, MD, host of the Sleep Unplugged Podcast and Director of the Charlottesville Neurology and Sleep Medicine Clinic in Charlottesville, VA. "Poor alignment and the resultant pain can lead to sleep fragmentation and awakenings at night. A mattress's ability to transmit movement is another factor if you sleep with a partner.”
How Sleep Deprivation and Cortisol Levels Impact Your Performance
Sleep guidelines suggest we should get 7 to 9 hours of sleep nightly, yet the average person falls short, with just under 7 hours consistently. While most of us know not getting enough sleep can cause issues like fatigue and brain fog, the dangers go far beyond just that.
One study found that just one night of complete sleep deprivation resulted in an increase in plasma cortisol—the stress hormone—by 21 percent, a decrease in testosterone by 24 percent, and reduced muscle protein synthesis by 18 percent. Night after night, these changes certainly have a compounding negative effect.
Maybe that’s why pro baseball player Shohei Ohtanitravels with his own custom mattress! I don’t know that I’ll be packing mine up for my next trip, but mattress quality is important, even for us mere mortals.
How to Achieve a Neutral Spine and Better Alignment While You Sleep
“Sleep is measured objectively, but we know good quality sleep is very subjective and dependent on personal comfort,” says Teresa Power, BS, CCSH of sleepbetternyc.com, who holds a certification in clinical sleep health. “Your spine should stay neutral whether you sleep on your side, back, or stomach.”
Most of us don’t prioritize spinal alignment when we’re crashing into bed after a long day. But minor adjustments can take the literal pressure off your back. Adding a small pillow between your knees for side-sleeping, under your knees for back-sleeping, or beneath your stomach if you’re a prone sleeper can instantly neutralize your spine. Once you’ve dialed in your posture, the next variable to tackle is your internal thermostat.
“Temperature is also incredibly important for good quality sleep, but we know that some materials, like foam, can hold in heat,” Power adds. “Speaking of materials, keep in mind organic and safe materials as well. If a high-quality organic mattress isn't in your budget, consider a safe mattress topper over your new mattress, under your sheets.”
Related: I Tested the Best Sleep Tech Devices of 2026—and I've Never Slept Better
Investing in Quality Sleep for the Everyday Athlete
That’s why finding a good mattress like Saatva (the official sponsor of the US Olympic team for the 2028 Olympics) is important. While I’m not an Olympic athlete, I was gifted a Saatva mattress for my own sleep, and it has offered a new level of comfort and support that our previous 10+ year old mattress didn’t.
You don’t have to be an Olympic athlete to invest in a quality mattress, either. If you’re like me, and your “Olympics” include work, managing kids’ schedules, getting them from point A to point B, hitting the iron regularly, and playing tennis, deep, restful sleep is still essential for overall health.
If you can’t afford a new mattress right away, a quality mattress topper is a way to give your old mattress some new life, without so much of an upfront cost. This isn’t an ad to run out and buy any brand of mattress, either. There are tons of options, and I suggest trying before you buy.
“I tell clients to prioritize comfort and alignment over brand names and ads,” suggests Powers. “The best brand is the one that works for you.”
If you’re still sleeping on the same mattress from college (especially if it’s been a few, ahem, decades since then), here’s your sign to consider a refresh.
“Get to know different hotels and the beds they use,” Dr. Winters adds. “Not only can this introduce some consistency in your away-from-home sleep, but it might give you ideas of what mattress you want in your home. Many hotels market and sell their mattresses if you find one you love.”
Expert Strategies for Better Sleep Quality and Circadian Rhythm
Good sleep isn’t just about bedtime or even a quality mattress, “It starts the moment you wake up—hydration, movement, nutrition, stress management, caffeine and alcohol intake all impact sleep,” adds Powers. “Consistency is foundational, so going to bed and waking up around the same time every day helps regulate your circadian rhythm. I also emphasize using light to your advantage, get as much natural light as you can in the morning and limit exposure at night—no bright overhead lights after dinner and dim the screens on phones and laptops.”
If you take one thing from this, make sleep a priority. It’s truly foundational for your well-being and can make all the difference in the world. One third of your life is a lot to spend in one place; making sleep and mattress quality the foundation of your health is a good place to consider spending on “health care.”
Related: The 2 Hacks an Exercise Scientist Swears by for Better Sleep and Recovery