>>13326283From my understanding what matters is
1. How long you sleep
2. How deep you sleep
How long and how deep you sleep are determined by a large amount of factors, but some notable ones are.
>Regular time>High exposure to sun/light in day>Low/no exposure to sun/lights before sleep, ideally you want to be in a pitch black room 2 hours before going to bed>Proper temperature, high in day, low at night. Keeping your thermostat on a constant temperature isn't good for you.>No food 3-4 hours before bed as it can effect melatonin synthesis>Sleep on your stomach or side so your brain gets optimal blood/csf flow>Some evidence to suggest that 30-60 minute naps are slightly better than no nap, but obviously don't let it go over an hour and have it in the morning/early afternoonLast two are a bit out there, but they're backed by all the research I've read on the topic
>Pillows provide no benefit and are not necessary, there's some evidence to show they may have long term negative effects>No mattress or an incredibly firm one, this may not effect your sleep right away but it'll prevent back/joint pain down the line 
