Take our Tour

As you visit the Digital Sleep Suite, you’ll find research-supported ways to enhance your sleep – without reaching into the medicine cabinet. This 360 video experience is brought to you by the Cherry Marketing Institute, with input from The Sleep DoctorTM Michael Breus.

Your Habits

Research shows there are simple things you can do from the moment you wake up and throughout the day to help you get a better night's sleep.

Open the curtains

Burn off the mental morning fog with 15 minutes of sunshine when you first wake up. One study showed that people exposed to early morning light fell asleep faster and slept longer than those who were not. Sunlight exposure has also been linked to more daytime energy.1, 2

Drink Montmorency Tart Cherry juice 2 times a day

Adding two glasses of Montmorency tart cherry juice to your daily routine can help you enhance your sleep naturally, and deliciously. This North-American grown super fruit is one of the few food sources of melatonin and has been shown to improve sleep quality and duration.3, 4, 5

Make your bed

Make your bed, too; 62 percent of people agree that a tidy bedroom makes the difference for a better sleep experience. In fact, 7 out of 10 people who make their bed each day are 19% more likely to report getting a good night’s sleep.6

Choose aerobic exercise at 7am

We all know exercise can help promote sleep, but new research shows the type and timing of workouts is important, too. One study showed moderate aerobic exercise is more effective than strenuous aerobic exercise or strength training for improving sleep quality.7 Another study found 7 AM workouts were more effective than 1 PM or 7 PM workouts in helping subjects fall asleep faster.8

Your Surroundings

There are things around your room that can help you sleep better. From the color of the walls to the temperature, learn about sleep tips you may have never heard of.

Add Some Texture

Adding soft textures, like rugs, wall hangings or curtains helps absorb sound waves and keep your room quiet.9

Choose Subtle Wall Colors

Choose a paint color that makes you feel calm, like soft blues or creamy neutrals, to help get you in the mood for a snooze.10

Set the Temp to Cool at Night and Warm in the Morning

A temperature decline cues the onset of sleep, so time your thermostat to cool down as you near your target bedtime.11 Rooms with temps as low as 60 degrees F have proven effective.12

No pets in your bed

Give your pets their own place to sleep. More than half of people who sleep with their pets say it bothers their slumber.13

Keep devices off and away from the bed

Blinking lights and ambient buzzing can keep you up at night, so turn off electronics, stash them in a drawer or keep them away from your bed for your best rest.14

At night, close the curtains

Dim lighting in the room in the evening, and try adding blackout curtains to block outside light. One study showed that exposure to room light before bedtime suppressed melatonin in 99 percent of people and negatively impacts sleep.15

Learn about the sleep research behind Montmorency tart cherry juice.

Learn More

1Lack L, et al. The treatment of sleep onset insomnia with bright morning light. Sleep Bio Rhythms. 2007;5:173–179.

2Breus MJ. Could camping help your insomnia? TheSleepDoctor.com. August 29, 2013.

3Pigeon WR, et al. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. J Med Food. 2010;13:579-583.

4Howatson G, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51:909-916.

5Liu AG, et al. Tart cherry juice increases sleep time in older adults with insomnia. Presented at Experimental Biology. 2014.

6National Sleep Foundation. Bedroom Poll. 2010.

7Passos GS, et al. Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Med. 2011;12:1018-1027.

8Fairbrother K, et al. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manag. 2014;10:691–698.

9Weiker J. Is the noise level in your home too high? Experts offer some ways to defeat the din. Dispatch.com. 2012.

10National Sleep Foundation. The best colors for sleep. Sleep.org.

11National Sleep Foundation. Learn how your temperature guides you to and from dreamland each night. Sleep.org.

12Valham F, et al. Ambient temperature and obstructive sleep apnea: effects on sleep, sleep apnea, and morning alertness. Sleep. 2012;35:513-517.

13Mayo Clinic. Dog tired? It could be your pooch. ScienceDaily.com. 2002.

14Figueiro M, et al. Preliminary evidence that both blue and red light can induce alertness at night. BMC Neurosci. 2009;10:105.

15Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011;96:E463-472.