Imagine the possibility of completely changing your physical, mental, and emotional health in as little as one week, positively affecting how you function overall throughout the day. It would be a clear no brainer to jump at the opportunity! The secret to this life of ease is a well-balanced sleep schedule. Yet so many do not prioritize proper rest in their lives. Sleep is a necessity, not a luxury! If you are serious about dedicating 7 days to changing your life for the better, here are some tips to aid in the process.

First, it is integral to establish your personal sleep quotient (PSQ), that is, the ideal amount of sleep needed for your body to function at its fullest potential. To determine this, you must find a bedtime that is approximately 7 to 9 hours before you need to wake up. Second, make sure to go to bed and wake up at the same time every day. Consistency is key. If you need an alarm to wake up or experience any fatigue throughout the day, go to bed 15-30 minutes earlier the next week, until you feel fully rested. Third, make sure to sleep in continuous blocks, and if sleep deprived, shortened naps are the most effective tool for catching up on sleep. Keep power naps to less than 30 minutes to avoid nocturnal insomnia. If you are significantly sleep deprived, you might need a longer daytime nap. It should be a full 90-minute REM cycle, never 60 minutes or you will wake up groggy. Every two hours of wakefulness should be reimbursed with one hour of sleep at night. Most people need 7 to 9 hours of sleep. If both your parents slept less than 7 and were fully alert all day, you might be genetically fortunate to be one of those few individuals who do well on less sleep.

Finally, do not attempt to catch up on sleep all at once, instead, make up for it in segments throughout the week, going to bed earlier, as opposed to sleeping later. One of the most important tools for a great night’s sleep lies within the power of the proper pillow. The Sleep for Success pillow (found at provides a better night’s sleep for a better tomorrow. Securing 7-9 hours of sleep a night offers countless health benefits as well. General health immunity and longevity of life are increased, including a lowered risk for heart attacks, strokes, type 2 diabetes, obesity, cancer, and Alzheimer’s disease.

Integrate these tricks into your sleep schedule, and immediately reap the wonderful benefits of a true full night’s rest!

Dr. James B. Maas and Lane A. Morris, Sleep research and sleep educator professionals.


Dr. James Maas, the New York Times best selling author, is a leading authority and international consultant on sleep and performance. Healthy sleep has been proven to be the single most important factor to peak performance, productivity and in predicting longevity. Knowing how important quality sleep is to every aspect of one’s life, we have developed the Dr. Maas Collection to give you the ultimate night’s sleep.

Check out these pillows for a great night’s sleep

United Feather & Down is a family owned business with eight generations of experience in the down and feather industry. Founded in Europe more than 200 years ago, our mission then and now has always been to produce the most coveted down and down alternative bedding products.

With a legacy that spans two centuries, our industry expertise, devoted customer service and premium quality products deliver outstanding comfort and warmth for a superior sleep experience. We at United Feather & Down are pleased to offer you our collection of the worlds finest feather and down Pillows, Comforters & Blankets for your home. Combining the ultimate in luxury and comfort, our products will provide the ultimate sleep experience, night after night.

We at United Feather & Down wish you a good nights sleep!