Having a good night’s sleep is one of the best ways to improve your physical and mental health. It is essential for maintaining a healthy immune system, keeping our energy levels up, and improving our overall mood.
However, it can be challenging to get quality sleep if we don’t have a good night routine in place.
A night routine will help us wind down after a long day, prepare our bodies for sleep, and improve the overall quality of our rest.
In this guide, we will discuss how to build a good night routine for better sleep and what habits we should incorporate into our nightly routine.
Understanding the Importance of a Bedtime Routine and Healthy Sleep Hygiene
Sleep hygiene is a term used to describe healthy habits and practices that promote good sleep. It includes actions such as setting a regular bedtime, avoiding caffeine and heavy meals close to bedtime, and creating a comfortable sleep environment.
When you were younger, I’m sure you just hit the pillow and fell asleep instantly. However, as we age, our bodies and minds need a little more help to relax and prepare for sleep.
Having a consistent bedtime routine signals to our body that it is time to wind down and rest. It helps regulate our body’s internal clock, also known as the circadian rhythm, which controls our sleep-wake cycle.
Without a proper night routine, we may have difficulty falling asleep or staying asleep throughout the night. This can lead to various health issues such as fatigue, irritability, and even chronic conditions like insomnia. And there is really nothing worse than feeling exhausted all day because of a poor night’s sleep.
Here are some ways a consistent bedtime routine can benefit our sleep:
Improved sleep quality
A good night routine helps us relax, both physically and mentally, leading to better-quality sleep.
Reduced stress and anxiety
Going through the same calming sleep routine every night can help reduce stress and anxious thoughts that may keep us up at night.
Increased productivity
With a good night’s rest, we wake up feeling refreshed and energised, making it easier to be productive throughout the day.
Now that we understand the importance of bedtime routines let’s discuss some healthy sleep habits that we can incorporate into our nightly routine for better sleep.
Preparing for a Healthy Sleep Environment
It’s super important that our bedroom is a comfortable and relaxing place to sleep. Here are some tips for creating a healthy sleep environment.
1. Keep your bedroom cool and dark
Our body temperature naturally drops when we sleep, so keeping our bedroom at a cooler temperature (around 65-68 degrees Fahrenheit) can promote better sleep.
Also, make sure to keep the room as dark as possible by using blackout curtains or an eye mask if needed. Darkness signals to our brain that it is time to produce melatonin, the hormone that helps us fall asleep.
2. Declutter and remove distractions
A messy and cluttered bedroom can create feelings of stress and anxiety, making it difficult to relax and fall asleep. Keep your bedroom clean and organised to create a more peaceful environment.
Additionally, try to remove any electronics or distractions from your bedroom. The blue light emitted from screens can suppress melatonin production and disrupt our sleep.
3. Use calming scents
Certain scents, like lavender, chamomile, and vanilla, have been shown to promote relaxation and improve sleep quality.
Incorporate these scents into your bedtime routine by using a diffuser or placing some essential oils on your pillow.
Relaxation Techniques to Fall Asleep Faster
If you struggle with falling asleep, here are some relaxation techniques that can help you drift off more quickly.
1. Progressive Muscle Relaxation
This technique involves tensing and relaxing different muscle groups in the body, which can help release tension and promote relaxation.
Start by tensing your muscles for 5-10 seconds and then releasing them while taking deep breaths.
2. Deep Breathing Exercises
Deep breathing exercises focus on slowing down your breath and bringing awareness to your body. This can help calm the mind and ease any racing thoughts that may be keeping you awake.
Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Repeat this cycle for a few minutes until you feel more relaxed.
3. Visualisation
Visualisation involves imagining yourself in a peaceful and relaxing environment, such as lying on a beach or walking through a forest, basically your happy place.
This can help distract your mind from any stressors or worries and promote feelings of calmness. We recommend dimming the lights and closing your eyes while practising visualisation.
4. Guided Meditation
Guided meditations are audio recordings that walk you through different relaxation techniques, such as deep breathing and visualisation. These can be helpful for individuals who struggle with quieting their minds on their own.
You’ll find quite a few apps and online resources that offer guided meditations specifically for sleep.
6. Yoga or Stretching
Doing gentle stretches or yoga poses before bed can help release tension in the body and promote relaxation.
Building a Nighttime Routine for Better Sleep
Once you know what works for you, you can start to incorporate these relaxation techniques into a nighttime routine.
This will look different to each person, but there are certain things that should be non-negotiable in a good nighttime routine:
Setting a consistent bedtime and wake-up time, you want to make sure these times promote enough sleep. Anywhere from 7-9 hours of sleep is recommended for adults.
Avoiding screens (such as phones, TVs, and computers) at least an hour before bed.
Creating a calm and comfortable sleep environment (e.g. cool temperature, dark room, white noise)
Engaging in relaxation techniques such as those mentioned above.
Building a nighttime routine can take time and experimentation to find what works best for you. It’s important to be patient with yourself and not get discouraged if it takes some trial and error.
Some other helpful tips for promoting better sleep include exercising regularly during the day, limiting caffeine intake later in the day, avoiding heavy meals close to bedtime, and limiting alcohol consumption before bed.
Consistency is Key
Consistency is key when it comes to getting better sleep. This not only applies to having a consistent bedtime and wake-up time but also to sticking to your nighttime routine.
By consistently following your nighttime routine, your body will begin to associate these actions with preparing for sleep, making it easier to fall asleep and improve the quality of your sleep.
One of the most important things is to keep your night routine even on the weekends. This may be tempting to stay up late and sleep in, but it can disrupt your body’s natural sleep rhythm and make it harder to readjust during the week.
The Role of Bedding in Quality Sleep
A good night’s sleep is not only about maintaining a consistent routine but also about the quality of your sleeping environment.
One crucial aspect of this environment is your bedding, including your mattress, sheets, and pillows.
A supportive mattress can alleviate pressure points, promote proper spinal alignment, and reduce the chances of waking up with aches and pains.
Additionally, high-quality sheets made from breathable materials like linen can enhance comfort by regulating temperature and wicking away moisture.
Similarly, choosing the right pillow that suits your individual sleep position can provide adequate neck support and contribute to overall sleep quality.
Investing in the right bedding can make a significant difference, transforming your bed into a comfortable haven that promotes restful sleep and helps you feel refreshed and rejuvenated.
Final Tips for Creating a Good Night Routine
At Letto, we know it’s all about consistency. Finding a bedtime routine that works for you can be challenging, but it’s worth the effort in the long run.
It helps to train our bodies to relax and prepare for rest at the same time each night. Along with a comfortable bed and high-quality bedding, a well-established bedtime routine can significantly improve the overall quality of our sleep.
So next time you’re tempted to skip out on your nighttime routine, remember the benefits it has on your mind and body and make it a priority for better health and wellness.
You’ve been sleeping your whole life, so you’d think you know all there is to know about it. But there is so much more to getting quality sleep than just the standard 8 hours we’ve been taught since childhood.
If you’re like most of the world, sleep is something you look forward to every night. It’s a time to relax, recharge, and rejuvenate for the day ahead. But have you ever woken up feeling more tired than when you went to bed? Or maybe you suffer from constant neck pain or morning headaches? These are all signs that your sleep position may not be giving you the best quality rest.
Now, it takes work to retrain yourself to sleep in a different position, especially if you’ve been sleeping the same way for years. However, finding the best sleep position for your body can significantly improve your overall sleep quality and leave you feeling more refreshed and energised each morning. So let’s dive into some of the most common sleeping positions and discuss their pros and cons.
Understanding Sleep Positions
Before we get into the specifics of each sleep position, it’s essential to understand that there is no one-size-fits-all when it comes to sleeping positions. What works for one person to get restful sleep may not work for another, and it all depends on factors such as body type, medical conditions, and personal preference.
There are three main sleeping positions:
Back: Supine
Side: Lateral
Stomach: Prone
Most of us have a prominent sleep position, meaning we tend to sleep in the same way every night. But that doesn’t necessarily mean that it’s the best position for our bodies. In this guide, we’ll look at each of these positions and discuss the benefits and drawbacks of each.
Why Sleep Position Matters
Before we jump into the different positions, let’s talk about why it matters. I mean, for the longest time it was thought that sleep was just sleep. But it affects more than just our energy levels. The position we sleep in can impact everything from snoring and acid reflux to back pain and wrinkles.
Understanding how your sleep posture influences these factors is crucial for your overall well-being. A healthy sleep position promotes proper spinal alignment, which is essential for restorative sleep. By ensuring your spine is in the correct alignment, you can reduce discomfort and improve the quality of your rest.
So let’s get into the nitty-gritty and discuss the pros and cons of the different sleep positions to help you determine which one is best for you.
Common Sleeping Positions
Sleeping on Your Side (Lateral)
The most popular sleep position is on your side. It’s also one of the best positions for your health and comfort. When sleeping on your side, it’s important to keep your spine straight. Pulling your knees up slightly towards your chest can help align your spine and reduce pressure on the lower back.
Pros of Sleeping on Your Side
Sleep Apnea & Back Pain
Side sleeping is one of the best ways to reduce sleep apnea symptoms without the need for a CPAP machine, as it helps keep your airway open and prevents snoring.
For those with back pain, sleeping with a pillow between your knees will help keep your spine in alignment. This can also alleviate pressure on the hips and lower back.
Pregnancy and Circulation
Side sleeping can benefit pregnant women by improving their circulation to the placenta and reducing pressure on the liver. It can also help prevent the uterus from pressing on major blood vessels, which can cause discomfort or even dizziness.
Better Digestion
Additionally, side sleeping can allow for better digestion as gravity helps with the movement of food through the digestive tract. It may also reduce gastroesophageal reflux disease by keeping stomach acids from travelling up into the oesophagus.
While side sleeping does have its benefits, there are some potential downsides to consider. For example, it can put pressure on certain joints and muscles, leading to discomfort or pain. This is especially true if you consistently sleep on the same side every night.
Joint Pain
The side sleeping position puts a lot of pressure on your shoulder, hip, and arm on the side you’re sleeping on. This can cause muscle strain or even nerve compression, leading to shoulder pain and discomfort. It’s important to switch up which side you sleep on or try sleeping in different positions to prevent this.
Sleep Wrinkles
Another downside is that side sleeping may lead to wrinkles over time. When you sleep with your face pressed against a pillow, it can create lines on your skin that eventually turn into wrinkles. To combat this, you can use a silk or satin pillowcase which will be gentler on your skin and reduce friction.
Sleeping on Your Back (Supine)
The second most common sleep position is back sleeping. This is when you sleep on your back with your face and body facing the ceiling. While it may not be as popular as side sleeping, there are still some benefits to this position.
Pros of Sleeping on Your Back
Spine Alignment
If you struggle with back pain or spinal issues, sleeping on your back may be the best position for you. This is because it allows your spine to remain in a neutral position and reduces pressure on your joints.
If you sleep on your back, a firmer mattress like the Letto Medium Firm Mattress may be beneficial to ensure your spine stays aligned. Additionally, using a small pillow under your knees or purchasing an adjustable bed can also help maintain proper alignment.
Less Wrinkles
Since there’s no contact between your face and a pillow, back sleeping can help prevent wrinkles and skin lines from forming over time. However, this does depend on other factors such as skincare routine and genetics.
Cons of Sleeping on Your Back
While there are benefits to sleeping on your back, it may not be the best position for everyone.
Snoring and Sleep Apnea
Sleeping on your back can make snoring or obstructive sleep apnea worse. This is because gravity can cause the tongue and soft tissues in the throat to fall back and block the airway. If you have these issues, it may be better to avoid sleeping on your back.
Also if you share a bed with someone, their sleep may be disrupted by your snoring. Encouraging side sleeping or investing in an anti-snoring device can help alleviate this issue.
Acid Reflux
Back sleeping can also worsen acid reflux symptoms, as gravity can allow stomach acid to travel up into the oesophagus more easily. If you suffer from acid reflux, it’s recommended to elevate your head while sleeping using either an adjustable bed or a wedge pillow.
Sleeping on Your Stomach (Prone)
Stomach sleeping is arguably the least favourable sleeping position as it can put a strain on the spine and neck. Some people will tell you to avoid this sleep position altogether unless it’s the only way you can sleep.
Pros of Sleeping on Your Stomach
Reduced Snoring
One of the only benefits of this sleep position is that it can reduce snoring. This is because the position prevents the tongue and tissues from falling back and blocking the airway. However, there are other ways to reduce snoring without having to resort to this position.
Sleep Apnea Relief
Similar to snoring, stomach sleeping can also provide relief for those who suffer from sleep apnea. By keeping the airway open, this position can prevent interruptions in breathing throughout the night.
Cons of Sleeping on Your Stomach
Neck Strain
Sleeping on your stomach can cause stress and strain on the neck and spine, leading to pain in these areas. This is because the head is usually turned to one side while sleeping in this position, putting pressure on the neck muscles.
If you’re sleeping in that position all night long, that’s like looking to the left or right for hours. This can cause stiffness and pain in the neck, as well as potential long-term damage to the spine.
Back Pain
When you sleep on your stomach, you may also be forced to arch your back which can lead to lower back pain. If you experience any discomfort while sleeping on your stomach, it’s best to try a different position.
Wrinkles and Acne
Stomach sleeping can also take a toll on your skin. The friction between your face and the pillow can lead to wrinkles over time. It can also cause breakouts as the oils from your face are pressed into the pillow.
Sleeping Positions for Specific Needs
Best Sleeping Position for Back Pain
If you’re looking for some relief from back pain, it’s recommended to sleep on your side with a pillow between your knees. This helps keep the spine in a neutral position and reduces any twisting or bending that may cause discomfort.
Best Sleeping Position for Neck Pain
For those suffering from neck pain, sleeping on your back with a supportive pillow is ideal. This position allows the head and neck to remain aligned with the spine, reducing strain and pressure on these areas.
Best Sleeping Position for Sleep Apnea
Sleeping on your side is often recommended for those struggling with sleep apnea. This helps keep the airways open and can reduce snoring. If Sleep Apnea continues it is best to consult a doctor.
Best Sleeping Position for Acid Reflux
For those dealing with acid reflux, sleeping on your left side can help alleviate symptoms. This position keeps the stomach below the oesophagus, preventing acid from travelling up and causing discomfort.
Tips for a Great Night’s Sleep
While you may start in the ideal position, it’s common to move around while sleeping. To ensure a good night’s sleep, here are a few tips to keep in mind.
Choosing the Right Mattress for Optimal Support
If you are waking up in the morning with aches and pains, it may be time to invest in a new mattress. Finding the right level of firmness and support is crucial for a good night’s sleep.
The Letto mattress is designed for ultimate customization, allowing you to easily switch between medium-firm and medium-soft firmness levels depending on your needs. While one week you may need more support for a sore back, the next week you can switch to a softer feel for your achy joints.
The Importance of Pillow Quality and Selection
Waking up with a stiff neck is one of the surefire ways to ruin your day. Investing in a supportive and comfortable pillow can make all the difference. Letto’s memory foam technology is designed to adapt seamlessly to your unique posture.
You can achieve your ideal pillow size and softness effortlessly with our innovative removable memory foam, adjusting in just 30 seconds. No more tossing and turning, constantly fluffing your pillow to find the right position.
How to Personalise Your Bed for Enhanced Comfort When it comes to getting a good night’s sleep we all need something different. While your partner may suffer from sleep disorders like sleep apnea and require an inclined sleep position, you may prefer your legs raised to improve circulation. With Letto’s adjustable bed base, both of you can achieve the perfect sleeping position for a restful night’s sleep.
Final Thoughts on the Best Sleep Positions for Rejuvenated Rest
At the end of the day, the best sleep position is the one that helps you get more restful sleep. While there are ideal sleeping positions for certain health concerns, it ultimately comes down to personal preference and Letto is here to support you no matter what. (Literally and figuratively!)
The key to a good night’s sleep is having the right support and comfort for your body. With Letto, you can achieve just that by customising your sleeping experience to fit your individual needs.
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.
