Does having a specific bedtime routine help with sleep?

Two-thirds of Americans recently polled are “slumber”stitious, or believe that there’s a right way and a wrong way to get the perfect night’s sleep, according to new research.

A survey of 2,000 U.S. adults asked respondents to outline their ideal sleep situation and found more than three-quarters (76%) are strict about their sleeping practices and need to closely follow their nighttime routine to get proper rest.

Of those, 79% agree they sleep better when they follow a regular bedtime routine.

What are the must-haves? Sleeping furthest from the door (31%), on the right side (39%) of the bed, and with two pillows.

Despite the modern debate, almost half (48%) say a top sheet is an “absolute must,” while about a third (36%) could take it or leave it.

Baby boomers are the biggest defenders of the top sheet (59%), compared to just 43% of Gen Z and millennials.

Those polled are also generationally divided on the best sleep fit. Gen Z prefers either a shirt and underwear or just underwear (both 21%), while millennials prefer to sport T-shirts and sweatpants (22%). Gen X (17%) and baby boomers (22%) are most comfortable in matching pajama sets.

Conducted by Talker Research on behalf of Mattress Firm, the survey found that Americans’ sleep set-ups are not the only thing affecting a good night’s rest.

The perfect temperature is 66 degrees, and those polled would much rather be too cold (68%) than too hot (16%).

On average, respondents get into their beds at 10:42 p.m., and it takes them 21 minutes after that to fall asleep after turning off all lights and distractions.

Two-thirds of those polled even consider watching TV, movies, or scrolling through their phone part of “going to bed.”

The survey also uncovered some unique and downright odd rituals when it comes to catching some Zs.

One respondent shared that they “rub the side of my foot against my bed before I go to sleep” to calm their body down, while another said they “spray my pillow with lavender spray and turn on my little fan.”

Other respondents eat peanut butter, put lotion on their hands and feet, and watch the Beverly Hillbillies.

One third believe that if you’re tired, you’ll fall asleep, that background noise while falling asleep helps you relax (32%), and that everyone needs eight hours of sleep every night (29%). But these claims about sleep are actually more fable than fact.

“There are always health fads and myths that circulate, especially when it comes to sleep and what’s ideal. While there may be some commonalities and we can all agree getting quality sleep is essential in your overall health, a ‘perfect’ night’s sleep looks different for everyone,” said Dr. Jade Wu, board-certified sleep psychologist and Mattress Firm sleep advisor. “This data confirms the real truth: sleep is personal and will vary by individual. What matters most is focusing on consistency and creating an environment that makes you most comfortable.

According to the results, those polled average only 10 “perfect” sleeps per month, about 12 that are “okay,” and eight that are considered “bad.”

In fact, almost half of those polled (48%) believe they can tell what kind of sleep they’re going to get that night before even falling asleep.

Even if their quality of sleep is a toss-up when they lay down, many respondents use wearable devices to track their sleep and often pay attention to the results.

Gen Z is the most likely generation to “always” use and pay attention to wearable tech (21%). Another 38% of Gen Z “sometimes” use wearable devices, along with 31% of millennials and 19% of Gen X.

Baby boomers, on the other hand, are least likely to use wearable devices, as 83% admit they “never” do so.

“It’s encouraging to see people trying new approaches to better sleep, whether that’s melatonin (24%), weighted blankets (9%), or even sleepy time mocktails (5%),” said Megan Anderson, director of merchandising at Mattress Firm. “But those additions sit on top of the environment you’re already sleeping in. Room temperature, light, and noise all matter, and so does the level of support from your mattress and bedding.

Before turning to something new, it’s worth optimizing the elements closest to you each night. Those are the factors that shape comfort and recovery over the long term.”

Most Unique Rituals to Get a Good Night’s Sleep:

• “I rub the side of my foot against my bed before I go to sleep, and it calms my body down.”
• “Listening to a short, calming story or piano music.”
• “I spray my pillow with lavender spray and turn on my little fan.”
• “Turning on my white noise machine about 10 minutes before I turn off the light.”
• “Eating peanut butter.”
• “Falling asleep to the Beverly Hillbillies.”
• “Drinking something hot and having the room cold.”
• “Lotion on my hands and feet.”
• “Getting my cat above my head.”
• “I have to lay with my phone right next to me or I don’t feel comfortable.”
• “Clicking the door handle three times.”

Research methodology:

Talker Research surveyed 2,000 general population Americans who have access to the internet; the survey was commissioned by Mattress Firm and administered and conducted online by Talker Research between Feb. 17 to Feb. 20, 2026.