Sleep is one of the most important aspects of our lives, yet it is often overlooked and undervalued. Getting enough quality sleep is crucial for our physical and mental well-being. It not only allows our bodies to rest and recharge, but also helps us maintain a healthy immune system, improve cognitive function, and regulate our moods and emotions.
Unfortunately, many people struggle to get a good night’s sleep. With busy schedules, stress, and distractions from technology, it can be difficult to unwind and get the rest we need. However, with these top 8 sleeping tips, you can improve your sleep hygiene and wake up feeling refreshed and energised.
Understanding the Importance of Sleep
So many of us have just grown accustomed to waking up feeling tired and groggy, thinking it’s just a normal part of life. We tell ourselves we just need a coffee or a cold shower and we’ll be alright. But in reality, not getting enough quality sleep can seriously affect our overall health.
Chronic lack of sleep has been linked to an increased risk of obesity, diabetes, heart disease, and even depression. Sleeping is the time our body uses to repair and restore itself, and when we don’t get enough of it, our bodies can’t function at their best.
We all deserve to wake up feeling well-rested and ready to tackle the day. By prioritising our sleep and implementing these tips, we can improve our sleep quality and reap the benefits of a good night’s rest. So let’s get into our best sleeping tips!
Preparing for a Good Night’s Sleep
A good night’s sleep doesn’t just happen at 10 PM when we decide to go to bed. It’s a process that starts way before that, and there are several things we can do throughout the day to set ourselves up for success.
Stick to a Sleep Schedule
First is sticking to a consistent sleep schedule. Our bodies thrive on routine, and when we have a set bedtime and wake-up time, our body learns when it’s time to rest and when it’s time to be alert. This can help regulate our internal clock, making it easier for us to fall asleep at night and wake up in the morning. You’ll want to aim to get at least seven hours of sleep each night.
Even on weekends, it’s essential to stick to a similar sleep schedule to avoid throwing off our body’s natural rhythm. You’ll want to try to go to bed and wake up within the same 30-minute window every day.
Create a Restful Environment
Your sleeping environment is super important when it comes to getting a restful night’s sleep. The top 3 things to keep in mind are temperature, noise, and light.
Temperature: The ideal room temperature for sleeping is between 60-67 degrees Fahrenheit (15-19 degrees Celsius). This range helps our bodies maintain a lower core body temperature, which is essential for falling asleep.
Noise: Try to eliminate any disruptive noises in your bedroom. If you live in a noisy area or have trouble with external factors like traffic or loud neighbours, consider investing in earplugs or using a white noise machine.
Light: Darkness signals to our bodies that it’s time to sleep, so creating a dark space in your bedroom is crucial. If any bright light seeps into your room, try using blackout curtains or an eye mask.
Put Away Electronics
I know it’s so easy to scroll away on our phones or binge-watch our favourite show on Netflix before bed, but these habits can significantly impact the quality of our sleep.
The blue light emitted from electronic devices can suppress the production of melatonin (the hormone that helps us fall asleep) and disrupt our body’s internal clock.
A great way to keep this in check is to set a technology curfew, ideally at least an hour before bedtime. Use this time to wind down by reading a book or listening to some calming music.
Developing Healthy Sleep Habits During the Day
It’s not all about those hours leading up to bedtime; what we do during the day can also impact our quality of nighttime sleep.
Reserve Your Bed for Sleep
In the “work from home” day and age, it’s easy to blur the lines between work and relaxation. Still, it’s important to create a clear separation between your bed and other activities, especially stimulating ones like working or scrolling through social media.
This will help train your brain to associate your bed with sleep, making it easier to fall asleep when you get into bed at night.
Exercise Regularly
One of the most effective ways to improve your nighttime sleep quality is through regular exercise. Physical activity can help reduce stress, anxiety, and depression—all of which are common causes of poor sleep.
This doesn’t have to be a 5-mile run or an hour-long intense workout. Even just 30 minutes of moderate exercise, like walking or yoga, can make a significant difference in your sleep patterns.
Limit Alcohol and Caffeine Consumption
We all know caffeine can affect our sleep, but did you know alcohol can too? While it may initially make you feel drowsy, alcohol can actually disrupt the quality of your sleep, making it difficult to reach REM sleep, which is the most restorative stage of sleep.
To maintain healthy sleep over time, limit your caffeine intake to earlier in the day and avoid alcohol close to bedtime for better sleep.
Manage Stress & Anxiety
We all know that feeling of tossing and turning when we have something on our mind. Stress and anxiety can greatly impact if we have a bad night’s sleep. Finding ways to relieve stress and manage anxiety isn’t always easy (or we would all be doing it), but it’s crucial if you’re having trouble sleeping.
Try something you haven’t done before, maybe attend a yoga class, or a breath workshop, or even find some time to journal before bed while listening to soothing music.
Understanding Sleep Disorders
Sleep disorders are very common and can greatly impact our overall health and well-being. From insomnia to sleep apnea, it’s important to understand what may be causing you to have trouble falling asleep so you can address them properly and get a better night’s sleep. Your mattress, pillows, and even room temperature can play a role in sleep disorders.
If you suspect you have a sleep disorder, it’s important to consult with a medical professional for proper diagnosis and treatment. You may need to take some sleep medicine or have some melatonin supplements to assist in having a healthy sleep.
How Letto Can Help with Sleep Disorders
Many people experience issues like back pain, acid reflux, or joint pain that disrupt their rest. Letto’s Pillows, Linen Sheets, and Mattresses have been designed with your sleep in mind.
With the use of advanced materials and technologies, our products are specifically designed to improve circulation in your legs and feet, relieve spinal pressure, and even help with snoring and sleep apnea.
Our pillows provide proper support for your head and neck, ensuring comfortable alignment throughout the night. Our sheets are made from soft and breathable fabrics that will keep you cool and comfortable, while our mattresses offer the perfect balance of support and comfort.
Other Factors Influencing Sleep Quality
Okay, you’re at the point where you’ve implemented all of the sleep tips above and you’re still having trouble sleeping. What else could be affecting your snooze time? There’s a big possibility it might be time for a new mattress!
The Mattress You’re Sleeping On
Your mattress could be a major factor in your sleep quality. A good mattress provides the right amount of support and comfort for your body, promoting better sleeping posture and reducing aches and pains that can disrupt sleep. If you’re waking up feeling sore or achy, it may be time to invest in a new mattress.
Deciding to get a new mattress isn’t something you do on a whim—it’s an investment. And deciding what aspects of a mattress are important to you can be overwhelming. Consider factors such as firmness, material type (memory foam, innerspring, etc.), and budget when making your decision.
Mattress Factors to Consider to Help You Get Better Sleep
Firmness
The level of firmness you need in a mattress depends on your sleeping position and personal preferences. Generally, side sleepers should opt for a softer mattress to cushion their shoulders and hips, while back sleepers may benefit from a firmer mattress for proper spinal alignment.
The Letto mattress offers ultimate customisation with a balance of medium-firm and medium-soft support, catering to whichever sleep position you prefer.
Material Type
Different mattress materials have different benefits, so it’s important to consider what will work best for your body. After years of innovation and research, we’ve found that Letto’s Italian design and eco-friendly materials provide the best balance of comfort and support for a restful night’s sleep.
Along with a depth of 25cm and cooling gel memory foam, you’ll have excellent body support and a cooler sleeping experience.
Health Benefits
Let’s be honest, not all mattresses are created equal. A good mattress can not only improve your quality of sleep but also have positive impacts on your overall health.
The Letto mattress has been designed to alleviate those struggling with sleep disorders such as chronic back pain, snoring, or sleep apnea with its customisable support features.
Raise the head and foot of your mattress to find the perfect angle for better breathing and support.
Final Thoughts on Sleeping Tips to Improve Your Sleep
The best way to get the sleep you need and deserve is by assessing your individual needs and tailoring your sleep environment to fit them. Evaluate how you feel each morning—refreshed, or still tired? Do you need extra support for your back, sleep medicine, or a cooler sleeping surface?
Use these sleeping tips to achieve better sleep quality, focus on creating a comfortable sleep environment, maintaining proper sleep hygiene, and choosing the right mattress. Head over to Letto to discover how our mattresses can help you get the best night’s rest.
At Letto, we are keenly aware of the importance of deep sleep for overall health and well-being. Deep sleep is essential for so many things in life. Unfortunately, many Australians struggle with getting quality deep sleep and suffer from a multitude of sleep disorders to maintain their health.
It doesn’t have to be this way. Many factors are within our control that can genuinely enhance the quality and duration of deep sleep. And when it comes to improving deep sleep, Letto has got you covered.
This comprehensive guide will discuss everything from creating the best sleep environment to incorporating relaxation techniques and using Letto products to optimise your deep sleep.
So, let’s dive in and learn how to get more deep sleep with Letto.
Benefits of Deep Sleep
Before we get into some tips for improving our deep sleep, let’s take a moment to understand why quality deep sleep is so important. Deep sleep, also called slow-wave sleep (SWS) or stage 3 NREM sleep (Non-rapid eye movement), is the third stage of the sleep cycle and usually happens during the first half of the night.
Your full sleep cycle consists of four stages, and deep sleep is the most restorative of them all. Stage 1 is light sleep when you’re just starting to doze off, stage 2 is a slightly deeper sleep where your brain produces sleep spindles and K-complexes to help keep you asleep. Stage 3 deep sleep is followed by stage 4 REM (rapid eye movement) sleep, this is when you start to dream.
Typically deep sleep lasts for about 20-25% of your total sleep time, but this percentage can vary from person to person. During deep sleep, our body and brain waves slow down to work hard to repair and restore itself physically, mentally, and emotionally.
Here are some key benefits of getting enough deep sleep.
Improved memory and learning
Deep sleep is essential for consolidating memories and enhancing learning. It helps transform the information we acquire during the day into long-term memories, setting us up for success!
Enhanced physical performance
During deep sleep, our bodies produce a human growth hormone, crucial for muscle repair and growth. This stage also promotes tissue regeneration and cell renewal, helping you perform at your best. If you’re working out, and hitting the gym but aren’t seeing results, insufficient sleep can be one of the main reasons.
Boosted immune system
Quality deep sleep enhances our immune response by producing infection-fighting cytokines and other immune cells. Prioritising deep sleep can strengthen your immune system and keep you healthy.
Mood regulation
Deep sleep plays a key role in emotional balance, allowing your brain to process daily experiences and emotions. Without enough deep sleep, irritability and mood swings can arise, so we want to aim for those restorative nights.
Restored energy
As the most restorative stage in the sleep cycle, deep sleep ensures you wake up refreshed and energised, ready to tackle the day ahead.
We all know what it feels like to take forever to fall asleep and then wake up after a night of tossing and turning, and while that’s inevitable at times, Letto wants to help reduce those restless nights and improve your overall sleep quality. So here are some of our best tips on how to get more deep sleep.
8 Tips for how to get more deep sleep
Of course, everyone wants deep sleep, but how can you actually get that better sleep we all crave? Achieving deeper sleep involves a combination of healthy sleep habits, lifestyle adjustments, and environmental considerations. And while we all want that magical cure-all solution, the key is consistency and finding what works best for you.
1. A Routine Sleep Schedule
Establishing a consistent sleep schedule by going to bed and waking up at the same time each day can help regulate your body’s internal clock and improve your sleep patterns.
It’s essential that even on days when you want to sleep in you stick within 30 minutes of your usual sleep and wake times to ensure your body’s sleep-wake cycle is on track. This way, you are training your body to recognise when it’s time for deep sleep night after night.
2. The Ideal Sleep Environment
Creating the ideal sleep environment—dark, cool, and quiet—can significantly enhance how much deep sleep you’re getting.
You want to ensure that your bedding and sheets are light, breathable, and comfortable and that your bedroom is free from any distractions or sources of light. Consider using blackout curtains or a white noise machine to really set up your space for a night of undisturbed sleep.
For the temperature, experts recommend keeping your bedroom between 15-19°C as this is the optimal range for deep sleep.
3. Screen Time
One of the biggest factors that has become increasingly prevalent in our modern society is the use of technology before bed. The blue light emitted from electronic devices can suppress melatonin production, making it harder for us to fall asleep and enter deep sleep stages.
We recommend avoiding screens at least an hour before bedtime or using blue light filters on your devices. Get back to the olden days of chunky, ringing alarm clocks and try keeping your devices out of the bedroom altogether, I promise you can do it!
4. Relaxation exercises
Going from 100 to 0 is not an easy task, especially for those with high-stress jobs or busy lives. Incorporating relaxation exercises before bedtime can help calm the mind and body, making it easier to fall asleep.
Some helpful techniques include deep breathing, progressive muscle relaxation, and meditation. These activities can be done in bed or even earlier in the evening to prepare your body for a restful night’s sleep.
5. Quality Mattress & Pillows
What you’re sleeping on can be a game changer when it comes to getting a good night’s sleep. We know how important it is to get into that deep rem sleep we all crave. That’s why investing in a supportive and comfortable mattress and pillows can help alleviate any aches and pains that may be keeping you up at night.
A Letto bed is an electric adjustable bed that combines the best of both Australian and Italian technology giving you the optimal sleep experience. You’ll have your choice between medium-firm, and medium-soft, both designed to provide the right amount of support for your body’s needs.
Letto pillows are also made with high-quality memory foam that supports your head and neck to maintain the alignment of your spine, reducing any strain on your body while you sleep.
6. Diet and Deep Sleep
Bedtime eating habits are one of the most overlooked factors when it comes to sleep deprivation. Consuming heavy meals before bed can disrupt our body’s natural sleep cycle and lead to discomfort or even heartburn, causing you to have a less deep sleep.
To sleep deeper you’ll want to eat foods that are high in tryptophan, magnesium, and calcium when it’s close to bedtime as these have been shown to promote deep sleep. Some examples include turkey, almonds, bananas, and dairy products. Recently, tart cherry juice has also gained popularity for its sleepy time benefits due to its natural melatonin content.
7. Caffeine and Alcohol
In addition to food choices, being mindful of when you consume caffeine and alcohol is also important for proper sleep hygiene. Caffeine should be avoided at least 6 hours before bedtime as it is a stimulant that can interfere with falling asleep.
While alcohol may initially make you feel drowsy, it can prevent you from reaching all 3 stages of sleep. So even though you might have slept 8 hours, you won’t feel as rested since your body never entered into that restorative deep sleep state.
8. Physical Activity and Sleep Quality
These days we wake up to look at a little screen, go to work, and sit in front of a big screen, only to come home and watch more screens. It’s no wonder many of us struggle with getting quality sleep. We have to get up and do something physically active.
Exercise is a proven way to improve sleep quality, with studies showing that those who engage in regular physical activity are more likely to experience deep sleep.
But it’s not just about going to the gym and lifting weights. Any form of moderate exercise can be beneficial for improving sleep. Whether it’s walking, swimming, or playing a sport you enjoy, getting your body moving can help you relax and prepare for a good night’s rest.
When to Seek Professional Help
Okay, so you’ve set your house to 18 degrees, cut back on caffeine, and have been doing your neighbourhood mental health walks. But you’re still struggling with how to get more deep sleep.
It may be time to seek professional help. A sleep specialist can work with you to identify any underlying issues that may be interfering with your sleep, such as sleep apnea or restless leg syndrome. They may also provide guidance on creating a personalized plan for you or prescribing you sleep medicine.
Letto is here to help you get the deepest sleep of your life
There is truly no better feeling than waking up in crisp sheets with the first light of the morning, feeling refreshed and rejuvenated. By implementing these tips for getting more deep sleep into your routine, you can increase your chances of experiencing this feeling every day.
Letto will make sure that happens, our beds are proven to enhance your sleep experience by improving circulation in your legs and feet, providing relief from back pain and spinal pressure, preventing acid reflux and heartburn, stopping snoring and sleep apnea, and reducing joint pain and arthritis. All of this combined with a few lifestyle changes, and you’ll be on your way to a better night’s sleep.
Sleep hygiene is a term that encompasses the habits, practices, and environmental factors that contribute to a good night’s sleep. The way you sleep impacts your overall health, mood, and productivity. Whether you suffer from chronic back pain, snoring, sleep apnea, or simply want to improve your well-being, understanding and practicing good sleep hygiene is crucial. In this article, we’ll pull back the covers on sleep hygiene, share our top tips on how to improve your sleep and take a look at what both good and bad sleep hygiene looks like.
The importance of sleep hygiene
Sleep hygiene refers to the practice of developing behaviours and creating an environment that promotes consistent, quality sleep. It’s the foundation of restful, uninterrupted sleep and can directly influence your mental and physical health. Prioritising good sleep hygiene can lead to better sleep patterns, improved daytime functioning, and a higher overall quality of life.
In today’s fast-paced world, sleep is often compromised with busy schedules, stress, and digital distractions keeping you up. However, maintaining good sleep hygiene is essential for restorative sleep that keeps you feeling refreshed and ready to take on the day from the moment you wake up. Poor sleep hygiene can lead to difficulty falling asleep, frequently waking up throughout the night, and reduced overall sleep quality, which can have far-reaching effects on your health.
Benefits of maintaining good sleep hygiene
Maintaining good sleep hygiene is key to getting deep, restful sleep, which in turn comes with a wide variety of benefits, including:
Improved mood and mental health
Quality sleep and mental health are closely intertwined. When you get enough restorative sleep, your brain has the opportunity to process emotions, which is crucial for maintaining mood stability. Good sleep hygiene can help prevent sleep loss and the potential impacts lack of sleep can have on mental health, such as anxiety and depression. In contrast, poor sleep can negatively impact mental health conditions, making it difficult to manage stress and emotional challenges effectively.
Improved brain function
Sleep is a vital component of cognitive function, affecting everything from attention span to memory consolidation and problem-solving abilities. During sleep, your brain processes and stores information from the day, helping to reinforce learning and memory. Good sleep hygiene enables you to enter and stay in the deeper stages of sleep, where this processing occurs most effectively.
Better physical health
Sleep plays a critical role in maintaining and restoring physical health. It’s during sleep that your body repairs tissues, produces essential hormones, and strengthens the immune system. Good sleep hygiene contributes to these processes, helping to reduce inflammation, lower the risk of chronic diseases like heart disease and diabetes, and improve overall physical well-being.
For people suffering from chronic pain, such as back pain, good sleep hygiene can make a significant difference in pain management and overall comfort. Sleep quality is often disrupted by pain, creating a vicious cycle where poor sleep increases pain sensitivity. A supportive bed and mattress, like Letto’s electric adjustable beds, can alleviate pressure points and provide the necessary spinal alignment, reducing discomfort and improving sleep quality.
By making sure that your sleeping environment is conducive to rest, you can help manage chronic pain more effectively. This not only improves sleep but also can enhance your ability to engage in daily activities with less pain.
Note: We advise that if you are experiencing any serious pain or discomfort to seek medical attention
Reduced risk of sleep disorders
Practising good sleep hygiene can be an effective way to prevent and manage sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. Consistent sleep schedules, a comfortable sleep environment, and healthy pre-sleep habits can all contribute to the regulation of sleep patterns and the prevention of sleep disruptions.
For those living with sleep disorders, good sleep hygiene can also complement medical treatments and improve their effectiveness. By reducing the factors that contribute to sleep problems, you can enjoy more restful sleep and better overall health.
Note: We advise that if you are experiencing any symptoms of any of these disorders to seek medical attention
Top tips for good sleep hygiene
Establishing and maintaining good sleep hygiene involves making intentional changes to your daily routines and sleep environment. These tips can help you cultivate better sleep habits and create an environment that supports restful sleep.
1. Maintain a consistent sleep schedule
One of the most important aspects of good sleep hygiene is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day, including weekends, helps regulate your body’s internal clock, also known as the circadian rhythm, which you can learn more about in our article on the different stages of sleep. This consistency trains your body to know when it’s time to sleep and wake up, making it easier to fall asleep and stay asleep.
Inconsistencies in your sleep schedule, such as staying up late and sleeping in on weekends, can confuse your circadian rhythm, leading to difficulties falling asleep on Sunday nights and feeling groggy on Monday mornings.
2. Create a relaxing bedtime routine
A relaxing bedtime routine signals to your body that it’s time to wind down and prepare for sleep. This routine might include activities like reading a book, taking a warm bath, or practising mindfulness meditation. These activities can help reduce stress and prepare your mind and body for sleep.
One crucial aspect of a bedtime routine is avoiding screens at least an hour before bed. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone responsible for regulating sleep. By reducing screen time and engaging in calming activities, you can improve your ability to fall asleep quickly and sleep more soundly.
3. Optimise your sleep environment
Your bedroom environment plays a critical role in your ability to sleep well. To create an optimal sleep environment, focus on the comfort, quietness, and darkness of your bedroom. A quality bed, mattress and pillows, like the Letto range, can provide the support and comfort needed for restful sleep. Here are some other things to consider:
Temperature: Keep your room cool, ideally between 15-19°C, as a cooler environment is generally more conducive to sleep.
Lighting: Use blackout curtains or a sleep mask to block out light, and consider using a white noise machine or earplugs to drown out disruptive noises.
Clutter: Keep your bedroom tidy and free of distractions to create a calming atmosphere that promotes relaxation and sleep.
By optimising your sleep environment, you create a space that supports your body’s natural sleep processes, making it easier to fall asleep and stay asleep.
4. Be mindful of what you eat and drink
What you eat and drink, especially in the hours leading up to bedtime, can significantly impact your sleep quality. Avoid heavy meals, spicy foods, caffeine, and alcohol before bedtime, as these can cause indigestion, disrupt sleep, or lead to frequent awakenings during the night.
Instead, opt for a light snack that promotes sleep, such as foods rich in tryptophan (like turkey, bananas, or nuts) or complex carbohydrates (like oatmeal or whole-grain toast). These foods can help increase the production of serotonin and melatonin which regulate sleep.
5. Stay active, but not right before bed
Regular physical activity is a must for good sleep hygiene. Exercise helps you fall asleep faster and enjoy deeper sleep. However, timing is important—exercising too close to bedtime can have the opposite effect by raising your body temperature and stimulating your nervous system, making it harder to fall asleep.
To maximise the sleep benefits of exercise, aim to finish your workout at least three hours before bed. This allows your body time to cool down and relax, making it easier to drift off to sleep when bedtime arrives.
6. Limit naps
Napping can be a helpful way to recharge during the day, but it’s important to approach naps with caution. Long or irregular naps, especially in the late afternoon or evening, can interfere with your nighttime sleep by making it harder to fall asleep at your usual bedtime.
If you feel the need to nap, keep it to an ideal 10 to 20 minutes and try to nap earlier in the day. This can help you stay alert without compromising your ability to sleep at night.
7. Manage stress
Stress is one of the most common barriers to good sleep. When your mind is racing with worries or your body is tense with anxiety, it can be difficult to relax and fall asleep. Managing stress is therefore a key component of sleep hygiene.
Incorporating stress-reduction techniques into your daily routine can help you unwind before bed and improve your sleep. Practices such as yoga, deep breathing exercises, progressive muscle relaxation, or journaling can help calm your mind and body, making it easier to fall asleep and enjoy restful sleep.
8. Consider your light exposure
Light exposure plays a crucial role in regulating your circadian rhythm, which controls your sleep-wake cycle. Exposure to natural light during the day, particularly in the morning, helps keep your circadian rhythm aligned with the day-night cycle, making it easier to fall asleep at night.
In the evening, dim the lights in your home to signal to your body that it’s time to wind down. Avoid bright lights and blue light exposure from screens, as these can trick your brain into thinking it’s still daytime, making it harder to fall asleep.
The role of naps in sleep hygiene
Napping is a double-edged sword when it comes to sleep hygiene. While a short nap can help you recharge and improve mood and performance, long or irregular naps can interfere with your nighttime sleep.
Are naps good or bad?
The answer depends on several factors:
Duration: Short naps of 10-20 minutes can be refreshing and don’t usually affect nighttime sleep. However, longer naps, especially those lasting more than 30 minutes, can lead to grogginess and disrupt your sleep at night.
Timing: Napping earlier in the day is less likely to interfere with nighttime sleep. Napping too late in the afternoon or evening can make it harder to fall asleep at night.
Sleep debt: If you’re sleep-deprived, a nap might be necessary to help you get through the day. Just be mindful of how long and when you nap.
Tips for napping
Keep it short: Limit naps to 10-20 minutes to avoid sleep inertia and nighttime sleep disruption.
Nap early: Try to nap in the early afternoon to prevent it from interfering with your nighttime sleep.
Create a nap-friendly environment: Just like nighttime sleep, your nap environment should be conducive to rest—quiet, dark, and comfortable.
How Letto products support good sleep hygiene
At Letto, we understand that quality sleep starts with a comfortable and supportive sleep environment. Our Italian-designed, OEKO-TEX® Certified products are crafted with environmentally friendly materials, ensuring you sleep in comfort and style. Whether you suffer from chronic back pain, snoring, or sleep apnea, our products are designed to support your sleep hygiene by providing the optimal environment for rest.
Mattresses for every need
Our mattresses are tailored to provide the perfect balance of support and comfort. Whether you need a firm mattress to alleviate back pain or a softer option for a more luxurious feel, Letto has the perfect solution. Our mattresses are designed to reduce pressure points, support spinal alignment, and minimise movement disturbances, giving you a sound sleep through the night.
Adjustable beds
Our range of adjustable beds are ideal for those with specific sleep needs, such as individuals with sleep apnea or chronic pain. These beds allow you to adjust the position to your preference, improving circulation, reducing snoring, and providing relief for back pain.
Eco-friendly and certified
All our products are OEKO-TEX® Certified, meaning they are free from harmful substances and environmentally friendly. This certification ensures that our products contribute to a healthy sleep environment, which is a crucial aspect of sleep hygiene.
Put bad sleep hygiene to bed
At Letto, we are committed to supporting your journey to better sleep with our Italian-designed, environmentally friendly products. No matter what you’re dealing with, our beds, mattresses, linen sets and pillows are designed to meet your needs and help you maintain optimal sleep hygiene.
Invest in your sleep today with Letto and experience the difference that good sleep hygiene can make in your life. For any further information or questions, contact us online.
Sleep is one of the most important aspects of our daily lives, yet it’s something many of us don’t fully understand. We spend about one-third of our lives sleeping, but what exactly happens during that time? Understanding the stages of sleep can provide insight into how sleep works and why it’s so crucial for our health and well-being. Let’s look into the stages of sleep, what they mean, and how you can optimise your sleep quality.
An overview of the sleep cycle
Sleep isn’t just a state of restfulness, it’s a dynamic process that takes place in cycles throughout the night. Each sleep cycle typically lasts around 90 minutes and consists of four distinct stages, which can be broadly categorised into two types: non-REM (non-rapid eye movement) sleep and REM (rapid eye movement) sleep.
Non-REM sleep
Non-REM sleep makes up about 75% of a typical night’s sleep and is divided into three stages:
Stage 1: NREM sleep (light sleep)
What it is: This is the transitional phase between wakefulness and sleep. It’s the lightest stage of sleep, lasting only a few minutes as your body begins to relax and your brain waves start to slow down.
What it means: During this stage, you can be easily awakened. Your muscles may still be active, and you might experience sudden twitches known as hypnic jerks. This stage is crucial as it helps your body transition into deeper sleep.
Stage 2: NREM sleep (light sleep)
What it is: Stage 2 is still considered light sleep, but it represents the onset of true sleep. During this stage, your heart rate slows, your body temperature drops, and your brain waves continue to slow down with occasional bursts of rapid activity known as sleep spindles.
What it means: This stage accounts for the majority of your sleep cycle, about 45-50%. It’s a period of light sleep where the body prepares to enter deep sleep, playing a role in improving memory and brain function.
Stage 3: Stage 3: NREM sleep (deep sleep)
What it is: Also known as slow-wave sleep (SWS) or delta sleep, this is the deepest stage of non-REM sleep. During this stage, your brain produces slow delta waves, your breathing slows, and your muscles are fully relaxed.
What it means: Deep sleep is essential for physical restoration, growth, and immune function. It’s during this stage that the body repairs tissues, builds muscle and bone, and strengthens the immune system. Waking up from deep sleep can leave you feeling groggy and disoriented.
REM sleep
Stage 4: REM sleep
What it is: REM sleep is the final stage of the sleep cycle and is characterised by rapid eye movements, increased brain activity, and vivid dreaming. Although your brain is active, your body remains paralysed to prevent you from acting out your dreams.
What it means: REM sleep is important for cognitive functions such as memory, learning, and emotional processing. It’s during this stage that your brain absorbs and organises information from the day, making it an essential component of healthy sleep.
The importance of each sleep stage
Each stage of sleep plays a unique role in your overall health and well-being. Understanding the importance of these stages can help you recognise the signs of poor sleep and take steps to improve your sleep quality.
Stage 1 and stage 2: preparing the mind and body
The first two stages of non-REM sleep, while considered light sleep, are essential for preparing the mind and body for deeper and regenerative sleep. During these stages, your body begins to relax, and your brain waves slow down, creating the ideal environment for entering deep sleep. These stages also play a role in processing and filtering the day’s information, laying the groundwork for memory consolidation and cognitive function.
Stage 3: The power of deep sleep
Stage 3, or deep sleep, is often referred to as the “restorative” stage of sleep. It’s during this stage that your body goes into full repair mode. The slow brain waves characteristic of deep sleep are crucial for physical health, as they trigger the release of growth hormones, repair tissues, and strengthen the immune system. Deep sleep also contributes to waking up feeling refreshed and rejuvenated.
For those who suffer from chronic pain, including back pain, deep sleep can be particularly important. A comfortable, supportive mattress and bed, like the adjustable electric beds offered by Letto, can help you reach and maintain deep sleep by reducing pressure points and providing the necessary support for spinal alignment.
Stage 4: REM sleep
REM sleep is the stage most associated with dreaming. But beyond the vivid dreams, REM sleep is much needed for emotional regulation, learning, and memory. During REM sleep, your brain processes and stores information from the day, helping you to learn new skills and retain knowledge. This stage also plays a key role in balancing mood and coping with stress, making it vital for mental health.
What Influences Sleep Stages?
Though there is a general pattern to how sleep stages unfold, different variations can occur based on several factors.
Age
The time spent in each sleep stage shifts significantly throughout your life. For example, newborns spend a greater portion of their sleep in REM and may enter this stage almost immediately after falling asleep. As children grow, their sleep begins to resemble the adult pattern, while older adults often experience less time in REM.
Sleep habits
Not getting enough sleep or sleeping at different times over consecutive days can disrupt the typical sleep cycle, leading to abnormal sleep patterns.
Substances like alcohol
Alcohol and certain medications can change the structure of your sleep. Initially, alcohol suppresses REM sleep, but once it wears off, there can be a rebound effect, causing extended REM stages later in the night.
Sleep disorders
Conditions like sleep apnea or restless legs syndrome (RLS), which cause frequent awakenings, can interfere with a smooth progression through the sleep stages.
Tips for Promoting a Healthier Sleep Cycle
Although you can’t fully control how your sleep cycle unfolds, there are steps you can take to encourage a more balanced progression through each stage.
Start by improving your sleep hygiene, which includes both your sleeping space and your daily habits. Maintaining a regular sleep schedule, increasing exposure to natural light during the day, avoiding alcohol near bedtime, and minimising disturbances from noise or light can help you achieve uninterrupted sleep. Other things to consider would be using the right mattress, pillows, and bedding play a critical role in creating a comfortable sleep environment that supports a healthy cycle.
If you struggle with persistent daytime fatigue or feel you may have a sleep disorder, such as sleep apnea, consulting a healthcare provider is crucial. Identifying and addressing any underlying issues can be greatly beneficial when it comes to achieving restorative and complete sleep.
Bettering your sleep through every stage
Achieving restful and restorative sleep means enabling your body to move through each stage of sleep, from light sleep to REM with ease. Each stage plays a crucial role in your physical and mental recovery, so understanding how to improve your progression through them can be majorly beneficial for your overall well-being.
How You Can Improve Sleep Progression
Create a calming pre-sleep routine: A consistent, relaxing routine signals to your body that it’s time to unwind, helping you ease into the first stages of sleep.
Prioritise comfort and support: Your body needs proper support to move seamlessly through each sleep stage. For those with back pain or other sleep-disrupting conditions, the right mattress can make all the difference.
Create your perfect sleep environment: A cool, dark, and quiet room helps to sustain deep sleep and supports the transition into REM, where cognitive processing and dreaming occur.
Focus on sleep consistency: Regular sleep and wake times help regulate your internal clock, allowing your body to move naturally through sleep cycles without interruption.
At Letto, we understand that progressing through each sleep stage requires the right tools. Our Italian-designed sleep products, crafted from eco-friendly materials, are made to support your body throughout the night, making sure you wake up refreshed. From supportive mattresses to optimal sleep designs, we’re here to help you get the most out of every night’s rest.
Don’t press snooze on quality sleep
Understanding the stages of sleep and their significance is a key step toward improving your overall sleep quality. By incorporating these tips into your routine and exploring resources on how sleep works and strategies for better sleep, you can make informed choices that support a healthier sleep cycle. For more ways to improve your sleep environment, explore our range of sleep products on our website.
Sleep is more than just getting some shut-eye—it’s when your body and mind do their essential maintenance work to keep you happy and healthy. While we often think of sleep as a passive state, it’s actually a time when our bodies and minds are hard at work, undergoing changes that contribute to everything from improving memory to physical repair. To truly understand and appreciate the importance of sleep, let’s explore the science behind what happens when we sleep and the key factors that can help us achieve quality sleep.
The science of sleep: What happens when we sleep?
We’ve all wondered how sleep works, asking ourselves what happens? How does it happen? How do I get a good night’s sleep? To really learn how it all works, first you’ll need to get familiar with the stages of sleep and the roles they play.
The sleep cycle
The sleep cycle is a dynamic and essential process that alternates between two primary types, (NREM) Non-Rapid Eye Movement sleep and (REM) Rapid Eye Movement sleep. These stages work together in roughly 90-minute cycles throughout the night, each contributing uniquely to the functionality and effectiveness of your sleep:
Stage 1 (NREM): The light sleep
Duration: 1-7 minutes
What happens: Stage 1 marks the transition from wakefulness to sleep, a light sleep stage where you are most easily awakened. As you enter this stage, your body begins to relax, muscles loosen, breathing slows, and your heart rate decreases.
This stage is often characterised by brief muscle twitches known as hypnic jerks, which can be accompanied by the sensation of falling. These jerks are common and harmless, signalling the body’s shift from an active state to rest. Though short in duration, Stage 1 is crucial for easing you into the deeper stages of sleep that follow.
Stage 2 (NREM): The onset of true sleep
Duration: 10-25 minutes per cycle
What happens: Stage 2 is where true sleep begins. During this stage, you become less aware of your external environment as your body further relaxes. Your core body temperature drops, and your eye movements stop. Internally, this stage is vital for cognitive functions; your brain begins the process of consolidating memories and organising the day’s experiences.
It also regulates your sleep by keeping you in a light yet steady state of sleep, acting as a bridge to the deeper, more regenerative stages. Stage 2 is often the most repeated stage during the night, serving as a foundation for overall sleep.
Stage 3 (NREM): The deep sleep
Duration: 20-40 minutes in the first cycle, decreasing in duration as the night progresses
What happens: Stage 3, often referred to as slow wave sleep (SWS) or deep sleep, is the most restorative part of the sleep cycle. During this stage, your body enters a state of full relaxation: blood pressure drops, breathing becomes even slower, and your muscles are completely at ease. The brain produces slow, high-amplitude delta waves, which are pivotal for physical healing and growth.
This stage is where the body repairs tissues, builds muscle and bone, and boosts the immune system. It also plays a significant role in strengthening memory retention, especially in transferring information from short-term to long-term memory. As the night progresses, the amount of time spent in deep sleep decreases, with more time allocated to REM sleep.
Stage 4 (REM): The dream stage
Duration: Initially lasts about 10 minutes, increasing up to an hour by morning
What happens: REM sleep is the most active and intriguing stage of the sleep cycle, often referred to as the “dream stage.” During REM sleep, your brain activity ramps up, nearly reaching levels seen during wakefulness. This is the stage where most dreaming occurs, and it’s essential for emotional regulation, creativity, and problem solving.
Despite the high level of brain activity, your body remains in a state of temporary paralysis, known as REM atonia, which prevents you from physically acting out your dreams. REM sleep also plays an important role in organising and processing emotional experiences, helping you cope with daily stresses.
As the night progresses, REM stages become longer, peaking in the early morning hours. This stage is vital for maintaining mental health and ensuring you wake up feeling refreshed and mentally sharp.
Circadian rhythm
The circadian rhythm is an internal biological clock that plays a crucial role in regulating our sleep-wake cycle and orchestrating these different stages of sleep. It operates on a roughly 24-hour cycle and is influenced by various factors, including light exposure and lifestyle habits. This rhythm not only dictates when we feel alert or drowsy but also influences the timing and duration of sleep stages, such as light sleep, deep sleep, and REM (rapid eye movement) sleep.
The circadian rhythm helps us cycle through these stages in a way that promotes restorative sleep and cognitive function. Disruptions to the circadian rhythm, such as irregular sleep schedules, exposure to artificial light at night, or shift work, can lead to sleep disturbances and alter the natural progression of these sleep stages, impacting overall sleep quality. Understanding and maintaining a healthy circadian rhythm is essential for achieving a balanced sleep cycle, which is very important for overall health and well-being.
The importance of sleep for overall health
Now that we have a grasp of how sleep functions, let’s take a look at the important health benefits getting a great night’s sleep brings.
Physical health benefits
Cardiovascular health
Adequate sleep is essential for maintaining heart health. During sleep, particularly during deep sleep, your heart rate and blood pressure decrease, giving your heart a much needed rest. This reduction in cardiovascular activity helps lower the risk of developing heart disease, hypertension, and stroke.
Chronic sleep deprivation, on the other hand, has been linked to increased risk of hypertension and heart attack.
Weight management
Sleep plays a key role in regulating the hormones that control hunger and appetite. Ghrelin, the hormone that stimulates appetite, increases with sleep deprivation, while leptin, the hormone that signals satiety, decreases.
This imbalance leads to increased cravings for high-calorie, carbohydrate-rich foods, which can contribute to weight gain and obesity. Lack of sleep also affects insulin sensitivity, making it more difficult for your body to regulate blood sugar levels, which can increase the risk of developing type 2 diabetes.
Pain management
Sleep is a natural remedy for managing chronic pain. During deep sleep, the body repairs and reduces inflammation, helping to reduce the perception of pain. For individuals with conditions like chronic back pain, better sleep quality can significantly reduce pain symptoms over time.
With that being said, pain can disrupt sleep, creating a cycle where lack of sleep exacerbates pain, and pain interferes with the ability to sleep. As always, if you’re experiencing any health concerns, we recommend seeking professional medical advice.
Mental health benefits
Cognitive function
Sleep is essential for brain function, particularly during REM sleep, where the brain strengthens memory retention, processes new information, and supports learning. This stage also enhances problem solving abilities and creativity, which are critical for day-to-day function. Sleep deprivation worsens your cognitive ability, leading to difficulties in concentration, decision-making, and the ability to learn new information.
Emotional regulation
Sleep plays a big role in managing emotions. During REM sleep, the brain processes emotional experiences and helps to reduce the intensity of stressful events. This processing is key to maintaining emotional stability and mental health. Chronic sleep deprivation is strongly linked to mood disorders, including depression and anxiety, as it disrupts the brain’s ability to manage emotional responses effectively.
Memory consolidation
One of the key functions of sleep is to convert short-term memories into long-term ones. This process, known as memory consolidation, mainly occurs during deep sleep, where the brain strengthens neural connections related to the day’s experiences. This stage is critical for learning and retaining new information, making it easier to recall facts, skills, and experiences later on.
The link between sleep and chronic conditions
Getting good sleep is crucial for managing and potentially improving chronic conditions such as:
Chronic pain: For chronic pain quality sleep helps reduce inflammation and promotes healing, which can alleviate symptoms of chronic pain, including back pain and arthritis. Snoring or sleep apnea: For individuals who suffer from snoring or sleep apnea, consistent, restorative sleep can improve breathing patterns and reduce the frequency and intensity of symptoms.
The process of getting to sleep
Before you settle in for a night of peaceful sleep, it’s important to understand how your pre-sleep habits can significantly impact the quality of your rest. To give yourself the best chance of falling asleep quickly and staying asleep throughout the night, consider these key points. By practising a better bedtime routine and creating a comfortable environment, you can set yourself up for a truly restful and restorative sleep.
Sleep environment: Ensure your bedroom is cool, dark, and quiet. Use comfortable and supportive bedding like Letto’s range of products to help you alleviate chronic back pain, snoring and sleep apnea.
Bedtime routine: Establish a calming pre-sleep routine, such as reading, meditating, or taking a warm bath, to signal your body it’s time to wind down.
Nutrition: Avoid caffeine, nicotine, and heavy meals before bed; consider a light snack if you’re hungry.
Physical activity: Engage in regular exercise, but time it appropriately to avoid overstimulation before bed.
Stress management: Address stress through techniques such as journaling and other relaxation strategies, and seek professional help if needed to ease the mind into sleep.
Sleep disorders: Identify and manage any underlying sleep disorders, like insomnia or sleep apnea, with the guidance of a medical professional to improve sleep quality.
How much sleep does your body need?
The amount of sleep needed for optimal health and well-being varies by age and individual needs, but most adults generally require between 7 to 9 hours of sleep per night. Children, teenagers, and younger adults typically need more sleep to support their growth and development, while older adults may find that their sleep needs decrease slightly.
Quality is just as important as quantity; consistent, uninterrupted sleep allows the body to progress through the various stages of sleep, which are crucial for physical restoration, cognitive function, and emotional well-being. Ultimately, the right amount of sleep is one that leaves you feeling refreshed, alert, and ready to take on the day, without feeling groggy or fatigued. Understanding your own sleep needs and establishing a consistent sleep routine can help make sure you’re getting enough sleep to support your overall health.
Embrace restful nights: start your journey to better sleep
Are you ready to experience the full benefits of a good night’s sleep? Prioritising your sleep quality can make a significant difference in how you feel each day, and by starting to consider the things we’ve covered in this article, you’ll be well on your way to improve your sleep. If you’re ready to take your quality of sleep to the next level, it might be time to consider upgrading to a more supportive bed, such as a Letto bed. Our Italian-designed, OEKO-TEX® certified electric adjustable beds are thoughtfully crafted to provide a good night’s sleep, and alleviate issues like chronic pain, snoring and heartburn.
If you’re interested in learning more about what you can do to improve your sleep, explore our guide on how to get better sleep. Start your journey to a better night’s sleep now, and discover the small changes that can make a big difference.
Sleeping; we all do it, but studies show that 48% of Australians don’t get the quality sleep they need to maintain their health and wake up feeling refreshed. Getting a good night’s sleep is your body’s best-kept secret to maintaining overall health and well-being and feeling your best every day.
Read on to find out everything you need to know about improving your sleep, from creating the perfect sleep environment to establishing healthy bedtime habits and more!
At Letto, we understand the profound impact that quality sleep can have on your life, and we’re passionate about helping you achieve your best sleep.
Why is good sleep so important?
The quality of our sleep plays a vital role in physical and mental health.
Quality sleep helps repair and rejuvenate your body, supporting everything from brain function to emotional stability, and getting consistent, restorative sleep can help reduce the risk of chronic health issues.
However, a lack of sleep can lead to various health issues, including brain fog, weakened immunity, weight gain, and decreased moods.
What is sleep and how does it work?
Sleep occurs in cycles, with each cycle including stages of Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep.
NREM sleep, which consists of three stages, is crucial for physical restoration and immune function. During NREM sleep, the body repairs tissues and muscles and strengthens the immune system.
REM sleep, on the other hand, is essential for cognitive functions such as memory consolidation and mood regulation.
Essentially, getting good sleep means ensuring you’re receiving enough of both stages of sleep in a night.
Why you’re not sleeping well
When you’re getting the quality sleep you need, it can sometimes feel impossible to achieve. There are many reasons why you might be tossing and turning at night, and understanding these can help you take steps to improve your sleep.
Let’s explore some of the most common issues that might be keeping you awake and offer some practical tips to help you get the rest you deserve:
Stress and anxiety
Stress and anxiety are among the most common culprits for getting a bad night’s sleep.
When you’re stressed or anxious, your body produces higher levels of cortisol, a hormone that keeps you alert. This can make it difficult to fall asleep and stay asleep throughout the night.
Poor sleep environment
Your sleep environment plays a crucial role in how well you sleep.
Factors such as room temperature, noise levels, light exposure, and the quality of your mattress and pillows can all impact your sleep.
A bedroom or bed that’s too hot or too cold, noisy, or too bright can also make it hard to fall asleep or stay asleep.
Irregular sleep schedule
Maintaining a regular sleep schedule is key to regulating your circadian rhythm, which is your body’s natural sleep-wake cycle.
If you go to bed and wake up at different times every day, your body can struggle to know when it’s time to sleep and when it’s time to wake up. This inconsistency can lead to poor sleep quality and difficulty falling asleep.
Diet and lifestyle
What you eat and drink can significantly affect your sleep. Consuming caffeine or nicotine close to bedtime can keep you awake, as these substances are stimulants.
Similarly, eating large meals or spicy foods late at night can cause discomfort and indigestion, making it difficult to fall asleep.
On the other hand, a diet rich in fruits, vegetables, lean proteins, and whole grains can promote better sleep.
Additionally, engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep, but try to avoid vigorous exercise close to bedtime.
Technology use
Using electronic devices before bed can interfere with your sleep in multiple ways. The blue light emitted by screens from phones, tablets, and computers can suppress the production of melatonin, the hormone that regulates sleep.
Furthermore, engaging in stimulating activities such as checking emails, browsing social media, or watching intense TV shows can keep your mind active when it should be winding down.
Medical conditions
Various medical conditions can affect your sleep quality. Sleep disorders such as insomnia, sleep apnea, restless legs syndrome, and narcolepsy can significantly disrupt your sleep.
Chronic pain, heartburn, asthma, and other health issues can also make it difficult to get a good night’s sleep. If you suspect that a medical condition is affecting your sleep, it’s important to consult with a healthcare professional for proper diagnosis and treatment.
Other health issues such as back pain, arthritis, circulation problems, acid reflux, and joint pain can also severely impact your sleep. Whilst visiting a medical professional for these should always be your first step, having a high-quality mattress and bed can also help immensely.
Poor sleep hygiene
Ultimately, most of these issues boil down to one underlying cause–poor sleep hygiene.
Poor sleep hygiene can include irregular sleep schedules, consuming caffeine or alcohol before bed, napping excessively during the day, and having an uncomfortable sleep environment.
Addressing sleep issues
Understanding why you’re not sleeping well is the first step towards better sleep. The good news is that many of these issues can be addressed with practical strategies and adjustments to your daily routine and sleep environment.
This is otherwise known as “sleep hygiene”, and is one of the best ways to improve your sleep quality.
Sleep hygiene refers to the habits and practices that help you fall asleep easily and stay asleep through the night, allowing you to wake up refreshed and ready for the day. Key aspects of good sleep hygiene include:
Maintaining a consistent sleep schedule
Creating a comfortable sleep environment
Limiting caffeine and alcohol before bed
Establishing a relaxing pre-sleep routine
Understanding and implementing good sleep hygiene practices can make a significant difference in the quality of your rest.
So, now that we’ve covered the basics, let’s explore specific strategies and tips to help you sleep better!
1. Create the ideal sleep environment
The quality of your sleep environment can significantly impact your ability to fall asleep and stay asleep.
One of the most important elements is a comfortable and supportive bed. Letto’s adjustable beds are designed to cater to your unique needs, and ease uncomfort caused by back pain, poor circulation, arthritis, joint pain, acid reflux, snoring, and sleep apnea, helping you achieve the best possible sleep.
But achieving a restful night’s sleep goes way beyond just having a comfortable mattress. There are several factors to consider that can impact the quality of your sleep including:
Light
Light plays a crucial role in regulating your sleep-wake cycle. To promote better sleep, try to:
Avoid bright lights: Lower the lighting in your bedroom or living areas at least an hour before bed. This signals your brain that it’s time to wind down.
Blackout curtains: Consider using blackout curtains to block out external light sources, such as streetlights or early morning sunlight.
Avoid screens: Limit exposure to blue light from screens (phones, tablets, computers) before bedtime, as it can interfere with melatonin production.
Temperature
Your bedroom and internal body temperature can greatly affect your sleep quality. To help you sleep more comfortably, try:
Keeping a cool environment: Maintain your bedroom temperature between 15-19°C, as this range is considered optimal for sleep.
Using breathable bedding materials: Opt for breathable and moisture-wicking bedding materials to help regulate your body temperature.
Noise
The wrong kind of noise can be a major disruption to your sleep, but the right noise can be a fantastic sleeping aid. Here are a few tips to help you found out what works best for you:
White noise: Consider using a white noise machine or a fan to mask disruptive sounds.
Sleep playlists: Music apps like Spotify, YouTube and Apple Music have some great playlists specifically for sleep to help you relax before bed, or to play in the background while you sleep.
Earplugs: For those sensitive to noise, earplugs can provide a simple yet effective solution.
Soundproofing: Adding carpets, heavy curtains, or acoustic panels can help reduce noise levels in your bedroom.
Meditation apps: Apps like Calm or Headspace offer guided sleep meditations and relaxing sounds that can help you unwind.
Air quality
Maintaining good air quality in your bedroom is essential for restful sleep because it ensures you breathe clean, fresh air throughout the night.
Poor air quality can lead to allergies, congestion, and respiratory issues, all of which can disrupt your sleep. Here are some suggestions to improve the air quality in your sleeping environment:
Ventilation: Ensure your bedroom is well-ventilated by opening windows or using a ventilation system. Fresh air can reduce indoor pollutants and improve sleep quality.
Air purifiers: Consider using an air purifier to remove allergens, dust, and other pollutants from the air, particularly if you suffer from allergies or asthma.
Houseplants: Some houseplants, such as the snake plant or peace lily, can help improve indoor air quality by filtering out toxins and releasing oxygen.
Pillows and bedding
The right pillows and bedding are crucial for good quality sleep because they provide the necessary support and comfort your body needs to relax fully.
Poor-quality pillows and bedding can lead to discomfort, misalignment, and overheating, all of which can interrupt your sleep. Here are some recommendations:
Supportive pillows: Opt for pillows, such as a Letto Pillow, that provide adequate support for your head and neck, helping to keep your spine aligned and preventing discomfort.
Mattress choice: Invest in a high-quality mattress that matches your sleep preferences and supports you, such as our Letto Mattress, allowing you to custimise between medium-firm, and medium-soft firmness levels.
Comfortable bedding: Use soft, breathable sheets and blankets that feel good against your skin and help regulate your body temperature throughout the night.
2. Develop a consistent sleep schedule
Sticking to a consistent schedule, even on weekends, can greatly improve your sleep quality over time.
The simple act of going to bed and waking up at the same time every day helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.
Consistency is key to improving your sleep–it won’t necessarily improve your sleep quality overnight, but rest assured it will improve over time as long as you stay persistent.
3. Maintain a sleep-safe diet
What you eat and drink can have a significant impact on your sleep quality. A balanced diet promotes overall health, but certain foods can specifically aid sleep.
Foods rich in tryptophan, magnesium, and melatonin, such as turkey, nuts, and cherries, can help you fall asleep faster. Avoid alcohol, heavy meals and caffeine close to bedtime, as they can disrupt your sleep.
Hydration is crucial for sleep because it affects bodily functions that promote restful sleep. Proper hydration helps maintain your body temperature, keeps joints lubricated, and aids in nutrient transport and waste removal, all of which contribute to overall comfort and relaxation.
Dehydration can lead to discomfort, cramps, and dry mouth, which can disrupt sleep. However, try to limit your fluid intake in the hour before bed to reduce the likelihood of waking up during the night to use the bathroom.
4. Exercise regularly
Regular exercise is one of the best ways to improve your sleep quality. Physical activity helps to regulate your circadian rhythm, reduce stress, and tire out your body, making it easier to fall asleep and stay asleep.
Aim for at least 30 minutes of moderate exercise most days of the week, but try to finish your workouts at least a few hours before bedtime.
Exercising too vigorously and too close to bedtime can actually disrupt your sleep because it releases endorphins that raise your energy levels, heart rate and body temperature.
Incorporate a mix of aerobic exercises, such as walking or cycling, and strength training during the day to get the best benefits for your sleep.
Additionally, practices like yoga and stretching can be particularly beneficial in the evening, helping to relax your muscles and mind before bed.
Letto is here to help you get the best sleep of your life
At Letto, we’re passionate about sleep and believe that everyone deserves to wake up feeling refreshed and ready to take on the day.
To us, quality sleep isn’t a luxury; it’s a must. With our expert tips, you’ll be able to improve your sleep and enjoy the best rest possible. We’re here to help you every step of the way.
Take the first step towards better sleep
Are you ready to take your sleep to the next level?
From ergonomic pillows, luxury linen sets and technologically advanced mattresses, Letto has you covered from A to Z Z Z .
Our adjustable beds are designed with features like massage functions, customisable settings, and superior support to help you get the sleep you’ve always dreamed of.
Don’t wait—take the first steps to achieving the restful, rejuvenating sleep you deserve today with these top tips.
