Editor’s Note: This article is Part 2 of a three-part mini-series on better sleep for EMS providers Here, we’ll focus on upgrading your bed — from mattresses and bases to pillows, sheets and quilts — to create a foundation for restorative rest. Part 1 explored how to build a healthier sleep environment, and Part 3 will turn to optimizing your health and routines to prepare your body and mind for deeper, more consistent sleep.
I love to sleep. But after joining law enforcement, sleep quickly became a rare luxury, sometimes feeling downright optional. After years of unpredictable shifts and neglecting sleep, I developed insomnia, gained 30-plus pounds, and watched my physical and mental health decline.
To make matters worse, time in law enforcement seems to fly by. Suddenly, I was hit by a sobering realization: “I haven’t truly slept in years.”
This is the second part of a three-part mini-series all about sleep products. In the first part, I shared several simple products to enhance your sleep quality and improve your overall health. After all, you spend at least a third of your day in bed asleep, so make that environment as healthy and comfortable as possible.
In this article, I am going to cover my favorite part of my bedroom: the bed.
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The mattress
One topic that often gets overlooked in sleep articles is how your poor sleep can affect those around you, especially the person sharing your bed. Your restless nights can literally disrupt your partner’s sleep. I learned this firsthand. My constant tossing, turning and frequent awakenings kept waking my wife throughout the night. As a result, she started experiencing her own health issues — all because of my sleep struggles.
The good news is you do not have to move into a separate bedroom to solve this problem. A simple solution is investing in a split mattress. With a split mattress, your movements are isolated to your side of the bed, so you won’t disturb your partner when you shift or get up early. This simple change has improved our sleep. And since I wake up at least four hours before my wife, she can sleep soundly.
Another benefit of a split mattress is the ability to customize firmness. My wife prefers a soft mattress, while I need something firmer. With a split mattress, we both get exactly what we need.
Unfortunately, I can’t recommend a specific mattress since everyone is different. Go to your local furniture store and test several mattresses before purchasing one. Remember, more expensive does not equal better. For my kids, we ordered a cooling mattress from Amazon. These work great and are very comfortable.
The base
One item I was initially hesitant to buy but now can’t imagine sleeping without is an adjustable base. Since getting one, I use it almost every night — and it’s made a remarkable difference in my comfort and sleep quality.
If you suffer from heartburn, simply elevating the head of the bed a few inches can provide significant relief by preventing acid reflux. For snorers, many adjustable beds feature a “snore” setting that gently raises your upper body about three inches, often reducing or even eliminating snoring. Additionally, if you experience tired feet or frequently twist your ankle, the adjustable foot section lets you elevate your legs to improve circulation and reduce discomfort.
Overall, an adjustable base offers customizable support that adapts to your needs, making it a worthwhile investment for better, more restful sleep.
Do you often lie awake in bed for more than 30 minutes before falling asleep, even when you’re exhausted? Do you frequently wake up in the middle of the night and struggle to fall back asleep? Do you feel groggy, irritable or mentally foggy during your shift, even after a full night in bed? If you answered yes to one or more of these questions, you may be experiencing sleep deprivation due to stress, shift work or fatigue. This video provides expert-backed sleep tips to help medics improve sleep, reduce fatigue and enhance overall wellness.
The mattress cover
Mattresses are a significant investment, so it makes sense to protect them and extend their lifespan. That’s why I use a waterproof mattress covers. These covers shield your mattress from dust mites, sweat, skin particles and other things you definitely don’t want building up in your bed.
A few key tips when choosing a mattress cover:
- Waterproof protection: Make sure your cover is truly waterproof to guard against spills, sweat and accidents.
- Soft and comfortable: Avoid covers that feel like plastic. Look for options that are soft and quiet, so you won’t even notice they’re there.
- Skip the extra cooling layer: If your mattress already has built-in cooling features, don’t add a cooling mattress cover. After speaking with several mattress manufacturers, I learned that adding a cooling cover on top can actually block the mattress’s cooling technology from working effectively.
In short, a high-quality, waterproof, and comfortable mattress cover is a simple way to protect both your mattress and your health without sacrificing comfort.
The pillow
All heads are not created equal. My head is pretty heavy. And with my heavy head and broad shoulders, it makes it very hard to find a pillow that actually works for me. To make matters worse, I always start the night on my back but eventually roll onto my side. That’s when I end up folding my pillow in half just to make it thick enough.
I like the Pillow Cube for Side Sleepers for when I sleep on my side. It’s wide enough for broad shoulders and supports a heavy load. The Blue Wave Thin Pillow is fantastic when I sleep on my back. And if you haven’t used a body pillow yet, body pillows keep your body in alignment while sleeping on your side.
The sheets
Have you ever wondered why you sleep so soundly in a hotel? While the mattress plays a role, the real secret often lies in the sheets and blankets. It’s the bedding that keeps you comfortable and helps you stay asleep throughout the night.
Nearly every high-end hotel uses 100% cotton percale sheets and for good reason. These sheets are some of the best you can find, outperforming many luxury options priced well over $100. Unlike traditional “soft” sheets, percale sheets are known for their crisp, cool texture, which contributes to that fresh, hotel-like sleeping experience.
One thing to keep in mind, if you dislike wrinkles, percale sheets might not be for you. They tend to wrinkle easily and need to be smoothed out or folded promptly after drying to maintain their crisp appearance.
The blanket
I normally get hot, while my wife is always cold. Thanks to having our own sides of the bed, we can each customize our blankets to suit our needs perfectly. I use the All Season Cotton Blanket, which provides just enough comfort, while my wife uses a standard Nylon Blanket, which is very warm. Our favorite hotel chain recommended both blankets.
The quilt
The last piece we needed for a perfect sleep environment was a good-quality quilt. Quilts are typically layered on top of blankets and often removed before sleeping, adding style and an extra layer of warmth when needed.
Because our bed is two queen mattresses pushed together to create a massive sleeping surface, we needed an oversized quilt. After searching around, we found several manufacturers on Etsy who could create custom quilts. If you can’t find exactly what you want on Amazon, Etsy is a fantastic place for customizable bedding options.
If you don’t want to spend a fortune on a quilt and don’t need it customized, then this is my favorite good-quality quilt on Amazon. We purchased this quilt in pink for my daughter and she loves it.
Conclusion
Upgrading your bed isn’t just about luxury, it’s about investing in your health, your partner’s well-being and your long-term quality of life. From the right mattress and base to the perfect sheets, blankets and quilt, every detail counts when it comes to creating a sleep sanctuary that works for you.
But optimizing your sleep environment is only one part of the equation. In part three, I’ll share practical strategies, routines, and health tips to help you prepare your body and mind for deeper, more restorative rest.
Have a good night!
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