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How to Pick a Bed That Guarantees Ultimate Comfort and Deep Sleep

How to Pick a Bed That Guarantees Ultimate Comfort and Deep Sleep

adjustable beds and pillow for better sleep

Shopping for a new mattress can feel overwhelming, given the endless options, sizes, and features to consider. From memory foam to hybrid mattresses, firmness levels, and durability, it’s easy to get lost in the choices. However, finding the right bed is essential for achieving the comfort and quality sleep you deserve.

A good mattress not only helps you relax but also plays a key role in your overall health by supporting proper spinal alignment and ensuring you get a good night’s sleep. Whether you’re a side sleeper who needs a softer surface to cradle your shoulders and hips or someone seeking extra support for back pain, selecting the right mattress can make all the difference.

Investing time into finding the perfect bed now means you’ll enjoy deeper, more restful sleep for years to come. Here are some tips to help you pick a bed that guarantees both!

How to Pick the Right Bed

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Okay so you laid down on 10+ mattresses and you’re still not sure how to pick a bed by just laying on a plastic square for a few minutes. We get it, mattress shopping can be overwhelming and confusing.

Thankfully, there are a few things you can keep in mind to make the process easier and help you find the best mattress for your specific needs.

Choosing the Right Mattress

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A mattress lasts around seven to ten years, so choosing the right one is key. Consider your sleep needs, like firmness, support, and material, to find the bed that’s perfect for you.

What to Consider When Buying a Mattress

Consider Your Sleep Position and Preferences

Your sleep position plays a big role in finding the right mattress. Whether you’re a side, back, or stomach sleeper, your comfort depends on a mattress that supports your unique needs.

Choose the Right Mattress Type

Not all mattresses are created equal. From coil mattresses to memory foam to spring mattresses, each type offers different levels of comfort, support, and durability.

Research Mattress Brands and Reviews

It’s important to do your homework. Take the time to explore trusted mattress brands and read reviews from real customers to narrow down your options.

Test Different Mattresses

Don’t leave it to guesswork. Always test out mattresses to truly understand their comfort and feel before committing to a purchase. And if you’re buying online make sure they have a solid return policy in case it’s not the right fit for you.

Focus on Quality, Not Just Price

A good mattress is an investment in your health, so prioritise quality over finding the cheapest option. A higher-quality mattress will provide better support and last longer.

Now that we’ve covered the basics, let’s dive deeper into each of these points to help you find the perfect mattress for your needs.

Types of Mattresses

letto adjustable beds

Knowing the different types of mattresses and how they can benefit you is crucial when it comes to figuring out how to pick a bed.

Innerspring Mattress

Innerspring mattresses use a system of connected metal springs to provide support, topped with a soft, fabric-encased layer for added cushioning and contouring. They offer good edge support and excellent breathability, making them a popular choice for those who sleep hot.

However, innerspring mattresses tend to be noisy and may not offer enough pressure relief for some sleepers.

Memory Foam Mattress

Memory foam mattresses are made with layers of foam that offer great cushioning and contouring, which makes them a great pick for anyone dealing with back pain. 

They help keep your spine aligned and also reduce motion transfer, making it an excellent option for couples that have different sleep schedules. That said, they can trap heat, which might not be the best for hot sleepers.

Latex Mattress

Latex mattresses are made from natural or synthetic latex foam and offer many of the same benefits as memory foam mattresses. They provide excellent pressure relief and motion isolation while also being more breathable than traditional memory foam. 

Additionally, latex is naturally hypoallergenic and resistant to dust mites and mould, making it a great choice for those with allergies.

Hybrid Mattress

A hybrid mattress combines the best features of an innerspring mattress and a memory foam or latex mattress. It typically has a layer of pocketed coils for support, topped with layers of foam for comfort and cushioning. 

This combination offers the benefits of both types, making it a great option for those who want the best of both worlds.

Adjustable Mattress

Adjustable mattresses are a newer innovation in the bedding industry and they are a game changer. They allow you to adjust the angle of your head and feet, providing customisable support and comfort for various sleeping positions. 

This type of mattress is ideal for those with medical conditions like sleep apnea, and restless leg syndrome that require elevated or reclined sleep positions. It’s also become a popular option for couples who prefer different types of firmness or elevation for their sleep.

Mattress Firmness Levels

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Whether it’s Latex or Memory foam, innerspring or hybrid mattresses, they are available in different firmness levels to suit individual preferences. This is one of the most important aspects in how to pick a bed that will provide you with a comfortable night’s sleep.

Firm Mattresses

Firm mattresses are typically recommended for those who prefer a solid, supportive sleep surface. It’s also great for those with back or joint pain as it provides proper spinal alignment and pressure relief. 

Medium-Firm Mattresses

Medium-firm mattresses offer a balance between support and comfort. They are ideal for combination sleepers who shift positions throughout the night as they provide enough support for back and side sleeping. This level of firmness is also a great compromise for couples who have different preferences.

Soft Mattresses

Soft mattresses are best suited for those who prefer a plush, sink-in feeling when they sleep. They provide pressure relief and can be beneficial for side sleepers as it helps alleviate pressure on the shoulders and hips. However, it may not be the best option for those with back or joint pain as it lacks proper support.

Sleeping Position and Mattress Choice

letto adjustable beds

While you might not think that your sleeping position plays too much of a role in mattress selection, it actually does. Different positions require different levels of firmness and support to ensure a comfortable sleep.

Back Sleepers

When choosing a mattress, opt for a firm or medium-firm option to ensure proper support. Look for mattresses that provide good pressure relief and promote spinal alignment for a healthier sleep posture. It’s best to avoid soft mattresses, as they may lack the necessary support.

Side Sleepers

Side sleepers require a mattress that can alleviate pressure points and keep the spine properly aligned. A medium-soft to medium-firm option is best suited for this sleeping position as it provides enough cushioning while still maintaining support.

You don’t want a rock-hard mattress that puts too much pressure on your hips and shoulders, but you also don’t want a mattress that is too soft and causes your body to sink in uncomfortably.

Stomach Sleepers

Stomach sleepers need a firm mattress to keep their spine aligned and prevent their midsection from sinking in. A medium-firm or firm mattress will provide the necessary support for this sleeping position. It’s important to avoid soft mattresses as they may cause back pain due to lack of support.

It’s also important to note that sleeping on your stomach is not the most ideal position for spinal health, so it may be worth considering changing positions.

Combination Sleepers

If you find yourself switching between different sleeping positions throughout the night, a medium-firm to firm mattress is your best bet. This will provide enough support and pressure relief for all positions.

Why Mattress Size Matters

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Say Goodbye to Sleepless Nights When Your Partner Moves!

For couples, mattress dimensions play a key role in ensuring a comfortable night’s sleep. A larger mattress, such as a queen or king, provides more space and helps minimise disturbances from your partner’s movements during the night.

Don’t Forget Bedroom Size

Before choosing a mattress size, take into account the size of your bedroom. A larger mattress may feel luxurious, but it could make your bedroom feel cramped if space is limited. This can play a big role in your sleep environment causing you to feel confined and uncomfortable.

Queen vs. King: What’s Best for You?

The queen-sized mattress is a favourite for couples, offering a great balance between space and affordability. For those who value even more room to stretch out, a king-sized mattress is the ultimate choice for a spacious and luxurious sleeping experience.

By considering your needs and room size, you can find the perfect mattress to enhance your sleep quality.

Shopping for the Perfect Bed

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Now that you know what you’re looking for, it’s time to go mattress shopping!

With so many options available, it can be overwhelming to pick the perfect mattress. However, armed with the knowledge of your preferred sleeping position and the firmness level that works for you, you’re now ready to test out different mattresses and find the one that fits your needs.

In-Store vs. Online Shopping

The Convenience of Buying a Mattress Online

Online shopping provides the ultimate convenience for busy lifestyles. It allows you to browse and compare models from the comfort of your home, saving time and effort.

With just a few clicks, you can access a wide range of options and make informed decisions without the pressure of sales staff or the hassle of travelling to a store.

The Benefits of In-Store Shopping

While online shopping is convenient, in-store shopping offers the advantage of a hands-on experience. You can test products in person, ensuring they meet your expectations before making a purchase.

However, visiting physical stores can be time-consuming and occasionally overwhelming, especially with large crowds or limited inventory.

Choosing the Best Option for You

When deciding between online and in-store shopping, it’s important to weigh the pros and cons of each. Consider your priorities—whether it’s convenience, the ability to test products, or simply saving time—and choose the option that suits your needs best.

Mattress Trial Periods and Return Policies

When shopping for a mattress, it’s important to choose one with a generous trial period and hassle-free returns. Reading reviews and doing your research can help you make the right choice.

This is one of the many reasons you can feel at ease shopping with Letto. Our 30-night comfort guarantee allows you to test your mattress in the comfort of your own home and easily return it if it doesn’t meet your expectations.

How Your Sleep Routine Affects Your Health

good night routine

Getting quality sleep is crucial for both physical and mental health. A good mattress can make all the difference in your sleep routine, promoting better rest and overall wellness. But you can’t just buy a new mattress and continue your bad sleep habits!

Here are some tips to combine a comfortable mattress with good sleep habits 

Set a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. This consistency can lead to better sleep quality and make it easier to fall asleep at night.

Limit Screen Time Before Bed

The blue light emitted by devices like smartphones and computers can interfere with your sleep. Aim to turn off screens at least an hour before bedtime to help your body prepare for rest.

Create a Relaxing Bedtime Routine

Consider activities like reading, meditating, or taking a warm bath to wind down before bed. These calming habits signal to your body that it’s time to sleep.

Optimise Your Sleeping Environment

Keep your bedroom cool, dark, and quiet to create the ideal conditions for restful sleep. Investing in a quality mattress and pillows also ensures optimal comfort.

If you want to learn more about how to have better and deeper sleep, check out our guide here.

Letto Makes Picking a Bed Easy

letto bed and mattress packages

We understand that mattress shopping can be overwhelming and confusing. That’s why Letto has simplified the process with our package deal! No visiting 100 stores looking for the perfect mattress and bed frame combo. With Letto, you have everything you need for ultimate comfort and convenience.

It includes two adjustable beds with wireless remotes, customisable mattresses (medium-firm or medium-soft), and free pillows, all delivered with free express shipping. Designed in Italy, the beds feature full-body massage, multiple preset positions, under-bed lighting, USB ports, and adjustable legs.

The cooling gel memory foam mattresses ensure a supportive, cool sleep, while the washable cover keeps them fresh. Perfect for side and back sleepers or anyone dealing with back pain, snoring, or sleep apnea.

Picking the Perfect Mattress with Letto’s Adjustable Bed.

Sleep isn’t just about how long you rest—it’s about how well you rest. Upgrading to a new mattress can significantly improve the quality of your sleep, and Letto’s Adjustable Bed is the perfect solution.

A great night’s sleep begins with the right foundation. Designed for ultimate comfort and support, Letto’s Adjustable Bed adapts to your unique needs. Explore how its customisable design and innovative features can elevate your sleep experience and make the process of buying a bed that much easier!

Shop the Letto Adjustable Bed now and explore our full collection of sleep solutions to start sleeping better tonight!

What Time Should I Wake? What’s Best?

What Time Should I Wake? What’s Best?

adjustable beds for sleep

We’ve all heard the saying, the early bird gets the worm. But what if you went to bed late and still need your eight hours of sleep? Or what if you naturally feel more productive in the evening rather than in the morning? The truth is, there’s no one-size-fits-all answer to the question of what time we should wake up.

That’s why it’s important to find your optimal wake-up time based on your individual needs, lifestyle and preferences. In this guide, we’ll explore the factors that affect our ideal wake-up time and give you tips on how to determine the best time for you.

Understanding Sleep Cycles

A sleep cycle is a pattern of brain activity during sleep, defined by specific eye movements and muscle activity. These cycles are essential for the quality of your rest and overall health.

When transitioning from wakefulness to sleep, your body relaxes, and brain waves slow. This leads to lighter sleep patterns and the occasional experience of hypnic jerks.

Types of Sleep: REM and NREM

Sleep cycles are divided into two main categories:

  • REM (Rapid Eye Movement) Sleep: Important for cognitive functions like memory and emotional regulation.
  • NREM (Non-Rapid Eye Movement) Sleep: Includes deep sleep, which is vital for physical and mental recovery.

The 90-Minute Sleep Cycle

A natural sleep cycle lasts about 90 minutes and consists of five stages.

  • First 2-3 Cycles: Spent mostly in deep sleep, aiding in physical and mental recuperation.
  • Final 2-3 Cycles: Shift to REM sleep and lighter sleep stages, which determine how refreshed you feel upon waking.

Understanding sleep cycles can help you improve your sleep habits and overall well-being. By ensuring you complete enough full sleep cycles each night, your body and brain can carry out processes crucial for optimal health.

For a deeper dive into sleep stages and cycles, check out our ultimate guide here.

Calculating Your Optimal Wake-Up Time

Once you understand the importance of sleep cycles and how much sleep you need, you can start to calculate your ideal wake-up time.

Step 1: Determine Your Ideal Sleep Cycles

The first step is to determine how many sleep cycles a person should aim for to achieve optimal health benefits from sleep. As mentioned earlier, a typical adult requires around 7-9 hours of sleep per night, which equates to about five complete sleep cycles.

Step 2: Align Sleep with Your Schedule

Next, consider your daily schedule and responsibilities. Timing your sleep to ensure proper rest and energy levels is crucial, and calculating the right times for falling asleep based on sleep cycles can enhance overall health and personal productivity. If you need to be up by a certain time each day for work or other commitments, count back the number of hours needed for your desired amount of sleep and set that as your bedtime.

Step 3: Allow Time to Wake Up Gently

If possible, try to give yourself an extra 15-30 minutes in bed after waking up. This allows for a gentle transition out of sleep and helps avoid feeling groggy or irritable upon waking.

Using a Sleep Calculator

What is a Sleep Calculator?

A sleep cycle calculator helps track the various stages of your sleep and ensures you wake up during the lightest stage of sleep. By focusing on your natural sleep rhythm, it can make waking up feel less jarring and more refreshing.

Why Use a Sleep Cycle Calculator?

This tool is incredibly simple to use and offers an effective solution for improving your sleep quality. By aligning your wake-up time with your sleep cycles, it can lead to better rest and more energy throughout the day. A sleep cycle calculator helps avoid waking up mid-sleep cycle, which can lead to grogginess and disorientation.

We highly recommend trying a sleep cycle calculator to enhance your sleep routine. It’s a small change that can make a big difference, helping you wake up feeling refreshed and ready to tackle the day.

The Importance of Consistency in Sleep Patterns

letto adjustable beds

Whether you wake up at 5 AM or 9:30 AM, consistency is key when it comes to sleep patterns. Our bodies thrive on routine and having a consistent bedtime and wake-up time can greatly improve the quality of our sleep.

A good night’s sleep is crucial for overall well-being, and it is closely linked to quality sleep practices. Not everyone needs the same amount of sleep, but it’s important to establish a regular sleep schedule that works for your individual needs. 

This means going to bed and waking up at around the same time every day—even on weekends!

In addition to promoting better sleep, consistency in our sleep patterns also helps regulate our body’s circadian rhythm, which controls various bodily functions such as hormones, digestion, and temperature.

Disrupting this rhythm by constantly changing our wake-up times can lead to health problems such as sleep deprivation, fatigue and difficulty concentrating.

Benefits of a Consistent Wake-Up Routine

In addition to promoting better sleep, sticking to a consistent wake-up routine has numerous benefits for our physical and mental well-being.

Here are just a few!

Increased productivity

By waking up at the same time each day, our bodies become accustomed to this schedule and can perform tasks more efficiently. This can lead to increased productivity and success in our daily lives.

Improved mood

A regular wakeup time helps regulate hormones such as cortisol, which plays a role in our mood and stress levels. By maintaining a consistent routine, we can avoid feeling groggy and irritable, leading to an overall improved mood.

Better mental health

Whether you go to bed early or late, having a consistent wake-up time can have a positive impact on your mental health. Studies have shown that those with irregular sleep patterns are more likely to take some sort of sleep medicine and experience symptoms of anxiety and depression. 

By establishing a consistent routine and getting enough sleep, we can promote better mental health and well-being.

Enhanced physical health

In addition to affecting our mental health, disrupted sleep patterns and poor sleep quality can also lead to various physical health issues such as increased risk of heart disease, obesity, and diabetes.

Again, it’s not super important that you wake up at a certain time but rather you’re waking up consistently at the same time each day. By doing so, you allow your body to establish a routine and work in its natural rhythm, resulting in better health.

Tips for How to Wake Up Consistently Each Morning

Establish a Regular Sleep Schedule 

Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your internal body clock, making it easier to wake up naturally.

Avoid Screens Before Bedtime 

Limit the use of electronic devices at least an hour before bed. The blue light emitted by screens can disrupt melatonin production, making it harder to fall asleep and wake up on time.

Create a Relaxing Nighttime Routine 

Wind down with calming activities such as reading, meditating, or taking a warm bath before bed. This helps signal to your body that it’s time to rest. 

Click here for more tips on how to build a good night routine for better sleep!

Place Your Alarm Clock Across the Room 

Having to physically get out of bed to turn off the alarm prevents hitting snooze and encourages you to start your day.

Meditate or Stretch Upon Waking Up 

Taking a few minutes to meditate or stretch can help you feel more alert and focused. This gentle movement also helps increase blood flow and oxygen levels in the body, promoting wakefulness.

Expose Yourself to Natural Light in the Morning 

Sunlight helps reset your circadian rhythm and signals to your body that it’s time to be awake. Open your curtains or step outside shortly after waking up.

Consistency takes practice, but implementing these tips can make waking up a smoother and more reliable part of your daily routine.

Wake up Better with Letto

To make your wake-up time more enjoyable, consider investing in a quality mattress and comfortable bedding from Letto. A good night’s sleep is crucial for maintaining a consistent sleep schedule, and our products are designed to provide you with ultimate comfort and support.

With a consistent wake-up time and Letto, you’ll start your day feeling well-rested and ready to take on whatever challenges come your way. So prioritise your sleep, establish a routine, and join countless satisfied sleepers with Letto.

A Guide to Finding the Best Pillow for Neck Pain

A Guide to Finding the Best Pillow for Neck Pain

pillow for neck pain

Waking up with a sore neck is in the top 5 worst ways to start your day. Neck pain can be caused by a variety of factors, but one common culprit is sleeping on the wrong pillow. Using an ill-fitting or unsupportive pillow can lead to chronic neck pain and even contribute to other health issues.

If you suffer from neck pain or want to prevent it in the future, choosing the right neck pain pillow is crucial. But with so many different options on the market, how do you know which one is best for you? 

This ultimate guide will help you navigate through the different types of pillows and what exactly you should be looking for to find the best pillow for neck pain relief.

What Causes Neck Pain?

Before we dive into choosing the right pillow, it’s important to understand what causes neck pain. 

Typically, neck pain is caused by strain on the muscles and ligaments in your neck due to poor posture or repetitive movements. 

This can be exacerbated by using an unsupportive pillow that doesn’t properly align your head and spine while you sleep, making it crucial to select a firmer pillow that helps maintain proper spinal alignment and alleviate neck pain.

In some cases, underlying medical conditions such as arthritis or a herniated disc can also cause neck pain. If you experience severe or persistent neck pain, it’s always best to consult with a doctor to rule out any potential underlying issues.

How your Work and Sleep Habits Affect Neck Pain

In addition to the type of pillow you use, your work and sleep habits can also play a role in neck pain. Spending prolonged periods of time sitting at a desk or looking down at electronic devices can strain your neck muscles and lead to pain.

Similarly, poor sleeping habits such as using too many pillows or sleeping on your stomach can put extra pressure on your neck.

To help alleviate neck pain caused by these factors, it’s important to maintain good posture throughout the day, take breaks from sitting and stretching regularly, and practice proper sleep hygiene.

This includes using a supportive pillow and considering your sleep position to ensure it provides adequate support and comfort. Choosing a pillow that accommodates various sleep positions is crucial for proper support and comfort, as it meets the unique needs of back, side, and stomach sleepers.

Choosing the Right Pillow for Neck Pain

The best pillows for neck pain provide support, relieve pressure on sensitive areas, and promote proper spinal alignment. When choosing a neck support pillow, consider factors like firmness, loft, materials, sleeping position, and budget.

Unfortunately, there is no one size fits all. That’s why we’ve broken down each of these factors to help you make an informed decision when shopping for a pillow.

Sleeping Position

First up is your sleeping position, which plays a crucial role in determining the best pillow for neck pain.

The Best Pillow for Side Sleepers

Side sleepers require additional support and pressure relief to maintain proper spinal alignment and avoid discomfort.

A firmer pillow is essential because it helps fill the gap between the head and the mattress, ensuring the neck is properly supported and aligned.

Ideally, the pillow should be 3-5 inches thick to provide enough elevation to keep the head and spine aligned while preventing strain on the shoulders.

The Best Pillow for Stomach Sleepers

Stomach sleepers should opt for a softer pillow, 3 inches thick or less, to maintain proper alignment of the head and neck and avoid unnecessary strain.

However, it’s best to keep in mind that sleeping on your stomach can put added pressure on the neck and spine, so it’s best to try to switch to a different sleeping position if possible.

The Best Pillow for Back Sleepers

Back sleepers benefit most from a medium-firm pillow, typically 3-5 inches thick, as this thickness helps maintain proper spinal alignment throughout the night.

A pillow made of solid memory foam offers just the right balance of support and pressure relief, ensuring the head and neck are cradled without sinking too deeply.

This combination promotes a comfortable and restful sleep, reducing the risk of waking up with stiffness or discomfort.

The Best Pillow Materials for Neck Pain Relief

letto bed and pillow

The next factor to consider when looking for the best pillow for neck pain is the material it’s made from.

Memory Foam

Memory foam pillows are popular among individuals with neck pain because they offer excellent support and pressure relief. Shredded memory foam, often blended with natural fibres like kapok, provides adjustable comfort and support for different sleeping positions.

They also conform to the shape of your head and neck, ensuring proper alignment while you sleep. A contour pillow delivers essential corrective support, particularly beneficial for individuals experiencing head and neck pain from misalignment.

However, some people may find memory foam pillows too firm or hot, so it’s essential to choose a high-quality option that offers ventilation and cooling properties.

Latex

Latex pillows are another excellent option for neck pain relief as they provide excellent support and pressure relief while also being more breathable than memory foam. 

The Saatva Latex Pillow is a common choice, especially due to its adjustable design, which accommodates various types of sleepers.

They are also naturally resistant to allergens and dust mites, making them a great option for those with allergies.

However, latex pillows can be more expensive than other options, so it’s essential to consider your budget when choosing this material.

Down and Feather

Down and feather pillows are known for their softness and comfort, but they may not offer enough support for individuals with neck pain.

However, if you prefer a softer pillow or find memory foam or latex too firm, down and feather may be a good option for you.

It’s crucial to note that these types of pillows may need frequent fluffing and maintenance to maintain their shape and support over time.

Cervical Pillows

Cervical pillows are specialised sleep aids designed to provide support to the neck and align the spine while sleeping.

They often have a curved design that supports the natural curve of your neck, helping to relieve neck pain and maintain proper spinal alignment, especially for side and back sleepers.

These pillows come in various materials such as memory foam, latex, or polyester fill, so you can choose one based on your preferences and needs. Adapting to a cervical pillow can take time, but it ultimately serves as an effective tool for improving sleep quality and alleviating neck strain.

Other Factors to Consider When Choosing the Best Pillow

Aside from pillow type and material, there are other factors that can affect neck pain when choosing a pillow:

Adjustable Features

Some pillows, like memory foam pillows, come with adjustable features, such as removable inserts or layers, to allow for customisation and better support.

This can be beneficial for individuals with varying degrees of neck pain or combination sleepers who change sleeping positions throughout the night.

Temperature Regulation

If you tend to get hot while sleeping, consider pillows with breathable materials like Ice fibre covers and gel-infused memory foam to keep you cool and comfortable.

Loft

The loft of a pillow refers to its height or thickness. The right loft for you will depend on your sleeping position and personal preference. 

For example, back sleepers may benefit from a lower loft, while side sleepers may need a high loft pillow for proper support.

Pillow Firmness

The firmness of a pillow is also essential to consider when trying to reduce neck pain. A firmer pillow can provide more support for the head, neck, and shoulders, enhancing neck support and alleviating neck pain. 

However, they may not be comfortable for everyone. It’s important to find a balance between support and comfort when choosing the right firmness level for your pillow.

Allergies

If you have allergies, it’s important to choose a pillow that is hypoallergenic and resistant to dust mites. Pillows made with synthetic materials like polyester or memory foam are often a better choice for those with allergies compared to down or feather-filled pillows.

Pillow Care

Proper care and maintenance of your pillow can also affect its ability to provide support and alleviate neck pain. Regularly fluffing and washing your pillow can help maintain its shape and cleanliness, ensuring its effectiveness in providing support for your neck.

The Importance of Proper Spine Alignment to Reduce Neck Pain

letto bed and pillow

It’s easy to think that the position of your Neck is the only thing that matters when it comes to sleep posture, but your spine plays a crucial role as well. Proper spine alignment helps prevent strain on your muscles and joints, reducing discomfort and pain.

A supportive pillow ensures that your head, neck, and spine are in a neutral position while you sleep. This reduces pressure points and encourages healthy spinal alignment throughout the night.

Having a pillow that supports your spine also means less tossing and turning during the night, leading to a more restful and uninterrupted sleep.

Why the Right Pillow Promotes Better Sleep Quality

Having the right pillow is more than just ensuring your neck and spine are supported. Quality sleep requires the right balance of comfort and support. 

Using the right pillow can significantly enhance your sleep quality by reducing disturbances caused by discomfort or pain. It fosters deeper, more restorative sleep cycles, helping you wake up refreshed and ready to tackle the day ahead.

The perfect pillow should support your head and neck just right, keeping them in a neutral position. This not only helps you fall asleep quicker but also stay asleep longer for a better night’s rest.

Picking the right material is just as important for good sleep. Memory foam pillows are a great option since they contour to your head and neck, giving you personalised support and making your sleep even better.

For more tips on how to improve your sleep quality, check out our comprehensive guide on how to get deeper sleep.

Benefits of the Letto Pillow for Neck and Shoulder Pain Relief

Finding the perfect balance between comfort and support can be a challenge, especially if you struggle with poor posture or wake up with a sore neck. Whether you’re a side sleeper, spend long hours at a desk, or simply want better alignment, the right pillow can make all the difference.

Designed with your unique needs in mind, the Letto Adjustable Bed Pillow adapts to your posture, providing personalised support exactly where you need it. The quick, 30-second adjustability makes it effortless to use, so you can enjoy instant comfort without any hassle.

What sets it apart is the advanced materials—ice fibre and gel-infused memory foam—that help regulate body temperature. No more waking up feeling overheated or uncomfortable. 

Instead, the contour memory foam pillow will keep you cool, and give you support that helps you rest without waking up with a stiff neck or back.

Who Can Benefit from the Letto Pillow?

It’s so easy to dismiss your pillow as a minor detail in your sleep routine, but it can have significant impacts on your overall well-being.

If you experience any of the following issues, then it may be time to consider upgrading your pillow:

Neck and shoulder pain

Headaches or migraines

Snoring or Sleep Apnea

TMJ disorders

Poor posture

Allergies/asthma

Trouble falling asleep or staying asleep

Check out our top 8 sleeping tips to improve your rest and take advantage of the benefits that come with using the right pillow.

Finding Your Perfect Pillow Match with the Letto Adjustable Pillow

The quality of your sleep has a profound impact on your daily life, and it all starts with the right pillow. The Letto Adjustable Pillow is designed with your comfort and health in mind, offering customisable support to suit your unique needs. 

Whether you’re a back, side, or stomach sleeper, this pillow adapts to you, promoting proper spinal alignment and helping you wake up pain-free and energised.

Don’t settle for restless nights and discomfort. Make the switch to the Letto Adjustable Pillow today and feel the difference in your sleep quality. Plus, explore our range of premium sleep products designed to enhance your comfort and take your rest to the next level.

Shop the Letto Adjustable Pillow now and discover our full collection of sleep solutions!

How to Pick a Bed That Guarantees Ultimate Comfort and Deep Sleep

How Much Deep Sleep Should I Have Each Night?

deep sleep with letto beds

Did you know that sleep is more than just a way to rest and recharge your body? While most people know that getting enough sleep is important for overall health, many are not aware of the different stages of sleep that occur during a typical night’s rest.

One stage, in particular, deep sleep, plays a crucial role in our physical and mental well-being. Getting the right amount of deep sleep each night is essential for optimal functioning and productivity.

But how much deep sleep should you aim for?

Let’s take a closer look at the importance of deep sleep and how to get the recommended amount.

What is Deep Sleep?

letto adjustable beds

Deep sleep, also known as slow-wave sleep (SWS), is the third stage of non-rapid eye movement (NREM) sleep. It typically occurs within the first few hours of falling asleep and makes up about 20-25% of our total sleep time. 

During this stage, brain activity slows down significantly, and our bodies enter a state of physical relaxation.

But don’t let the name fool you—deep sleep is anything but a passive state. In fact, it is a crucial time for our bodies to repair and rejuvenate. Our brain waves slow down, allowing our body to focus on repairing and regenerating tissues, strengthening our immune system, and consolidating memories.

During deep sleep your heart rate will slow, your breathing becomes more regular and your muscles relax. It is also the time when our bodies produce important hormones like growth hormone, which helps with tissue repair and regeneration.

A lot of people focus on their REM sleep, which is our light sleep cycle when most dreaming occurs and is associated with cognitive and emotional restoration. However, deep sleep is just as important for our overall health and well-being if not more so.

The Importance of Deep Sleep

adjustable beds for better sleep

While all stages of your sleep cycle are essential for proper functioning, the deep sleep stage has some unique benefits that make it crucial for our overall health.

Physical Restoration: As mentioned earlier, deep sleep is the stage where our bodies enter a state of physical relaxation and can focus on repairing and regenerating tissues. This stage is particularly important for athletes or anyone who engages in physical activity, as it helps with muscle recovery and growth.

Mental Rejuvenation: Deep sleep is not just crucial for our physical health, but also for our mental health. It allows our brain to rest and recharge, promoting cognitive function, memory consolidation, and emotional regulation. The older you get the more retaining deep sleep becomes, making it crucial for maintaining cognitive health as we age.

Hormonal Balance: During deep sleep, the production of growth hormone increases. This hormone helps with tissue repair and muscle building, as well as regulating metabolism and immune system functions. Lack of deep sleep can disrupt this balance and lead to issues such as weight gain, weakened immunity, and hormonal imbalances.

Mood Regulation: Adequate deep sleep has been linked to improved mood stability and a decrease in symptoms of anxiety and depression. On the other hand, chronic lack of deep sleep can lead to irritability, mood swings, and increased risk of mental health disorders.

Sleep really is the glue that holds our physical and mental well-being together. Deep sleep, in particular, plays a crucial role in keeping our bodies and minds functioning at their best.

So next time you’re tempted to stay up late binge-watching your favourite show or scrolling through social media, remember the many benefits of a healthy sleep cycle and make sure to prioritise it in your daily routine.

How Much Deep Sleep Do I Need?

good night routine

So how much deep sleep do we actually need? This all depends on how much sleep you get in total. On average, adults need 7-9 hours of sleep per night, with deep sleep accounting for 20-25% of that time.

This means that ideally, we should aim for around an hour and a half to two hours of deep sleep each night.

Most adults experience the longest amount of deep sleep in the first half of their night’s rest, so it’s important to prioritise getting enough quality sleep during these crucial hours.

Typically, you’ll experience deep sleep in cycles throughout the night, with each cycle lasting around 90 minutes. So even if you don’t get an exact number of hours of deep sleep every night, as long as you’re getting enough overall and prioritising quality sleep, your body will still reap the benefits.

However, everyone’s sleep needs are different and can vary based on age, lifestyle factors, and individual health conditions. For instance, if you’re coming off a busy week and haven’t had adequate sleep, your body may need extra deep sleep to make up for the sleep deprivation.

And if you’re a nap taker, your deep sleep decreases at night since some of that requirement may be fulfilled during your naps.

It’s important to listen to your body and pay attention to how you feel after a good night’s rest, as this can give you insight into your personal needs for deep sleep.

While it may seem daunting to try and track your sleep cycles and aim for a specific amount of deep sleep each night, there are now many wearable devices and smartphone apps that can help monitor your sleep patterns and provide insights into your deep sleep stages.

Sleep Disorders and Deep Sleep Disruptions

deep sleep routine with letto beds

Unfortunately, not everyone is able to achieve the recommended amount of deep sleep each night. Sleep disorders such as insomnia, sleep apnea, and restless leg syndrome can all disrupt our ability to reach deep sleep stages.

Insomnia, which is characterised by difficulty falling or staying asleep, can lead to a lack of overall sleep time as well as fragmented or shallow sleep cycles. This means that even if you do fall into deep sleep, it may not be enough or long-lasting enough to reap all the benefits.

Sleep apnea is a disorder where breathing pauses and restarts during the night, causing interruptions in deep sleep. This disruption can also lead to daytime fatigue and other health issues.

Additionally, restless leg syndrome (RLS) can cause uncomfortable sensations in the legs that make it difficult to fall asleep and stay asleep. This constant movement or urge to move can disrupt deep sleep and lead to daytime fatigue as well.

If you suffer from any of these sleep disorders, you might want to look into a new mattress or pillows that can help support your body and alleviate any pressure points that may be contributing to your discomfort.

Improving Deep Sleep Quality

improving sleep quality with letto beds

Aside from addressing any underlying sleep disorders, there are also lifestyle changes you can make to help improve the quality of your deep sleep. Some tips include:

Establishing a consistent bedtime routine:

Going to bed and waking up at the same time each day can help regulate your body’s internal clock and promote better overall sleep.

Create a comfortable sleeping environment:

Make sure your bedroom is dark, cool, and quiet to promote deeper sleep. Consider investing in blackout curtains or white noise machines if needed.

Avoid caffeine, alcohol, and heavy meals close to bedtime:

These substances can disrupt your ability to fall asleep and stay asleep deeply.

Practice relaxation techniques before bed:

Deep breathing, meditation, or gentle stretching can help relax your body and mind before bedtime, promoting deeper sleep.

Exercise regularly:

Regular physical activity can help improve the quality of your sleep overall, including deep sleep. Just make sure to avoid intense exercise close to bedtime as it can stimulate the body and make it difficult to fall asleep.

Check out our guide to the best sleeping tips to improve your overall sleep quality.

The Role of Lifestyle in Deep Sleep

deep sleep

You might think that what you do when you’re awake has nothing to do with your deep sleep, but that’s not entirely true. The lifestyle choices you make during the day can greatly impact the quality of your sleep at night.

For example, a healthy diet and regular exercise can help promote better overall sleep, including deep sleep.

On the other hand, consuming caffeine or alcohol close to bedtime, as well as staying up late watching TV or scrolling through your phone, can disrupt your body’s natural sleep-wake cycle and make it harder to achieve restful deep sleep.

Additionally, stress and anxiety from daily life can also negatively affect your ability to fall into a deep sleep. Finding ways to manage and reduce these sources of stress can ultimately lead to better overall sleep.

Within the first 30 minutes of waking up, try to get out in the sunlight to help regulate your body’s natural sleep-wake cycle. Exposure to natural light during the day can also improve sleep quality, making it easier for you to achieve deep and restful sleep at night.

By making small changes to your daily routine and prioritising healthy habits, you can improve the quality of your deep sleep and reap the many benefits that come with it.

The Benefits of Deep Sleep for Physical Recovery

letto bed and mattress

Deep sleep plays a crucial role in physical recovery, making it an essential component of a healthy lifestyle.

During deep sleep, the body engages in major repair work, including muscle growth, tissue repair, and protein synthesis. This stage of sleep is particularly important for individuals who engage in physical activities, such as athletes or fitness enthusiasts, as it helps in recovering from physical exertion.

Hormones, such as human growth hormone (HGH), are released during deep sleep, which aids in cell regeneration and muscle repair.

Additionally, deep sleep bolsters the immune system, helping the body fend off infections and illnesses. By understanding the importance of deep sleep for physical recovery, individuals can prioritise getting adequate, quality sleep to enhance their overall physical health and performance.

If you’ve been hitting the gym for a while now, and you aren’t seeing the results you want, it might not be your workout that needs adjusting. Instead, it could be the quality of your sleep.

Insufficient deep sleep can lead to increased fatigue and slower physical recovery after a workout, which can hinder progress and make it harder to achieve fitness goals.

The Impact of Deep Sleep on Mental Health

letto adjustable beds

Not only is deep sleep crucial for physical recovery, but it also plays a significant role in mental health.

During the deep stages of sleep, the brain engages in essential processes such as consolidating memories and processing emotions, which are vital for learning and overall cognitive function. This phase of sleep allows individuals to organise and retain information from the day, facilitating better recall and understanding when awake.

Moreover, it enhances emotional regulation, helping individuals cope with stress and navigate daily challenges more effectively.

A lack of quality deep sleep has been linked to an increased risk of mental health disorders such as depression and anxiety. When individuals do not get enough restorative sleep, their ability to manage emotions diminishes, leading to heightened feelings of irritability and mood swings.

Furthermore, research has shown that individuals who struggle with chronic insomnia are not only more likely to experience symptoms of these conditions but may also find it increasingly difficult to break the cycle of poor sleep and mental health issues.

The interplay between inadequate sleep and mental health can create a vicious cycle, making it imperative to prioritise deep sleep for overall well-being.

Ensuring a consistent sleep schedule and adopting good sleep hygiene practices can help mitigate these risks and promote healthier sleep patterns.

How Much Deep Sleep Do You Need?

queen electric adjustable bed

So back to the original question—how much deep sleep do you need? The amount of deep sleep required varies from person to person and depends on various factors such as age, lifestyle, and overall health.

But if you’re getting the recommended 7-9 hours of sleep per night, you can expect to spend around 20% of that time in deep sleep. Which is around 1.5-2 hours of deep sleep each night. This is when you’re in a restorative state, and your body can repair and rejuvenate itself. If you were to be woken up during this stage, you would feel groggy and disoriented.

If you’re not getting enough deep sleep, make it a priority to increase your overall sleep duration and quality. You may need to try a different bedtime routine, or maybe it’s time to invest in a new mattress. There are multiple factors that can impact the quality of your sleep, so it’s essential to pay attention and make necessary changes for better deep sleep.

Conclusion

Electric Adjustable Beds

Deep sleep plays a vital role in our overall mental and physical well-being. It is essential to prioritise getting enough quality deep sleep to support our daily functions and prevent potential mental health issues.

If you struggle with getting enough restorative sleep, make it a priority to establish good sleep hygiene practices and seek help if needed. Remember, investing in your sleep is investing in your overall health and happiness.

At the end of the day, the relationship between deep sleep and mental health highlights the importance of prioritising healthy sleeping habits. From reducing symptoms of mental health conditions to improving mood regulation, deep sleep plays a crucial role and at Letto, we want to help you achieve the best sleep possible.

How to Build a Good Night Routine for Better Sleep

How to Build a Good Night Routine for Better Sleep

good night routine

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

sleep improvement

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

good night routine

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

letto bed and mattress

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

sleep routine

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

stages of 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

letto adjustable beds

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.