Sleeping; we all do it, but studies show that 48% of Australians don’t get the quality sleep they need to maintain their health and wake up feeling refreshed. Getting a good night’s sleep is your body’s best-kept secret to maintaining overall health and well-being and feeling your best every day.
Read on to find out everything you need to know about improving your sleep, from creating the perfect sleep environment to establishing healthy bedtime habits and more!
At Letto, we understand the profound impact that quality sleep can have on your life, and we’re passionate about helping you achieve your best sleep.
Why is good sleep so important?
The quality of our sleep plays a vital role in physical and mental health.
Quality sleep helps repair and rejuvenate your body, supporting everything from brain function to emotional stability, and getting consistent, restorative sleep can help reduce the risk of chronic health issues.
However, a lack of sleep can lead to various health issues, including brain fog, weakened immunity, weight gain, and decreased moods.
What is sleep and how does it work?
Sleep occurs in cycles, with each cycle including stages of Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep.
NREM sleep, which consists of three stages, is crucial for physical restoration and immune function. During NREM sleep, the body repairs tissues and muscles and strengthens the immune system.
REM sleep, on the other hand, is essential for cognitive functions such as memory consolidation and mood regulation.
Essentially, getting good sleep means ensuring you’re receiving enough of both stages of sleep in a night.
Why you’re not sleeping well
When you’re getting the quality sleep you need, it can sometimes feel impossible to achieve. There are many reasons why you might be tossing and turning at night, and understanding these can help you take steps to improve your sleep.
Let’s explore some of the most common issues that might be keeping you awake and offer some practical tips to help you get the rest you deserve:
Stress and anxiety
Stress and anxiety are among the most common culprits for getting a bad night’s sleep.
When you’re stressed or anxious, your body produces higher levels of cortisol, a hormone that keeps you alert. This can make it difficult to fall asleep and stay asleep throughout the night.
Poor sleep environment
Your sleep environment plays a crucial role in how well you sleep.
Factors such as room temperature, noise levels, light exposure, and the quality of your mattress and pillows can all impact your sleep.
A bedroom or bed that’s too hot or too cold, noisy, or too bright can also make it hard to fall asleep or stay asleep.
Irregular sleep schedule
Maintaining a regular sleep schedule is key to regulating your circadian rhythm, which is your body’s natural sleep-wake cycle.
If you go to bed and wake up at different times every day, your body can struggle to know when it’s time to sleep and when it’s time to wake up. This inconsistency can lead to poor sleep quality and difficulty falling asleep.
Diet and lifestyle
What you eat and drink can significantly affect your sleep. Consuming caffeine or nicotine close to bedtime can keep you awake, as these substances are stimulants.
Similarly, eating large meals or spicy foods late at night can cause discomfort and indigestion, making it difficult to fall asleep.
On the other hand, a diet rich in fruits, vegetables, lean proteins, and whole grains can promote better sleep.
Additionally, engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep, but try to avoid vigorous exercise close to bedtime.
Technology use
Using electronic devices before bed can interfere with your sleep in multiple ways. The blue light emitted by screens from phones, tablets, and computers can suppress the production of melatonin, the hormone that regulates sleep.
Furthermore, engaging in stimulating activities such as checking emails, browsing social media, or watching intense TV shows can keep your mind active when it should be winding down.
Medical conditions
Various medical conditions can affect your sleep quality. Sleep disorders such as insomnia, sleep apnea, restless legs syndrome, and narcolepsy can significantly disrupt your sleep.
Chronic pain, heartburn, asthma, and other health issues can also make it difficult to get a good night’s sleep. If you suspect that a medical condition is affecting your sleep, it’s important to consult with a healthcare professional for proper diagnosis and treatment.
Other health issues such as back pain, arthritis, circulation problems, acid reflux, and joint pain can also severely impact your sleep. Whilst visiting a medical professional for these should always be your first step, having a high-quality mattress and bed can also help immensely.
Poor sleep hygiene
Ultimately, most of these issues boil down to one underlying cause–poor sleep hygiene.
Poor sleep hygiene can include irregular sleep schedules, consuming caffeine or alcohol before bed, napping excessively during the day, and having an uncomfortable sleep environment.
Addressing sleep issues
Understanding why you’re not sleeping well is the first step towards better sleep. The good news is that many of these issues can be addressed with practical strategies and adjustments to your daily routine and sleep environment.
This is otherwise known as “sleep hygiene”, and is one of the best ways to improve your sleep quality.
Sleep hygiene refers to the habits and practices that help you fall asleep easily and stay asleep through the night, allowing you to wake up refreshed and ready for the day. Key aspects of good sleep hygiene include:
Maintaining a consistent sleep schedule
Creating a comfortable sleep environment
Limiting caffeine and alcohol before bed
Establishing a relaxing pre-sleep routine
Understanding and implementing good sleep hygiene practices can make a significant difference in the quality of your rest.
So, now that we’ve covered the basics, let’s explore specific strategies and tips to help you sleep better!
1. Create the ideal sleep environment
The quality of your sleep environment can significantly impact your ability to fall asleep and stay asleep.
One of the most important elements is a comfortable and supportive bed. Letto’s adjustable beds are designed to cater to your unique needs, and ease uncomfort caused by back pain, poor circulation, arthritis, joint pain, acid reflux, snoring, and sleep apnea, helping you achieve the best possible sleep.
But achieving a restful night’s sleep goes way beyond just having a comfortable mattress. There are several factors to consider that can impact the quality of your sleep including:
Light
Light plays a crucial role in regulating your sleep-wake cycle. To promote better sleep, try to:
Avoid bright lights: Lower the lighting in your bedroom or living areas at least an hour before bed. This signals your brain that it’s time to wind down.
Blackout curtains: Consider using blackout curtains to block out external light sources, such as streetlights or early morning sunlight.
Avoid screens: Limit exposure to blue light from screens (phones, tablets, computers) before bedtime, as it can interfere with melatonin production.
Temperature
Your bedroom and internal body temperature can greatly affect your sleep quality. To help you sleep more comfortably, try:
Keeping a cool environment: Maintain your bedroom temperature between 15-19°C, as this range is considered optimal for sleep.
Using breathable bedding materials: Opt for breathable and moisture-wicking bedding materials to help regulate your body temperature.
Noise
The wrong kind of noise can be a major disruption to your sleep, but the right noise can be a fantastic sleeping aid. Here are a few tips to help you found out what works best for you:
White noise: Consider using a white noise machine or a fan to mask disruptive sounds.
Sleep playlists: Music apps like Spotify, YouTube and Apple Music have some great playlists specifically for sleep to help you relax before bed, or to play in the background while you sleep.
Earplugs: For those sensitive to noise, earplugs can provide a simple yet effective solution.
Soundproofing: Adding carpets, heavy curtains, or acoustic panels can help reduce noise levels in your bedroom.
Meditation apps: Apps like Calm or Headspace offer guided sleep meditations and relaxing sounds that can help you unwind.
Air quality
Maintaining good air quality in your bedroom is essential for restful sleep because it ensures you breathe clean, fresh air throughout the night.
Poor air quality can lead to allergies, congestion, and respiratory issues, all of which can disrupt your sleep. Here are some suggestions to improve the air quality in your sleeping environment:
Ventilation: Ensure your bedroom is well-ventilated by opening windows or using a ventilation system. Fresh air can reduce indoor pollutants and improve sleep quality.
Air purifiers: Consider using an air purifier to remove allergens, dust, and other pollutants from the air, particularly if you suffer from allergies or asthma.
Houseplants: Some houseplants, such as the snake plant or peace lily, can help improve indoor air quality by filtering out toxins and releasing oxygen.
Pillows and bedding
The right pillows and bedding are crucial for good quality sleep because they provide the necessary support and comfort your body needs to relax fully.
Poor-quality pillows and bedding can lead to discomfort, misalignment, and overheating, all of which can interrupt your sleep. Here are some recommendations:
Supportive pillows: Opt for pillows, such as a Letto Pillow, that provide adequate support for your head and neck, helping to keep your spine aligned and preventing discomfort.
Mattress choice: Invest in a high-quality mattress that matches your sleep preferences and supports you, such as our Letto Mattress, allowing you to custimise between medium-firm, and medium-soft firmness levels.
Comfortable bedding: Use soft, breathable sheets and blankets that feel good against your skin and help regulate your body temperature throughout the night.
2. Develop a consistent sleep schedule
Sticking to a consistent schedule, even on weekends, can greatly improve your sleep quality over time.
The simple act of going to bed and waking up at the same time every day helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.
Consistency is key to improving your sleep–it won’t necessarily improve your sleep quality overnight, but rest assured it will improve over time as long as you stay persistent.
3. Maintain a sleep-safe diet
What you eat and drink can have a significant impact on your sleep quality. A balanced diet promotes overall health, but certain foods can specifically aid sleep.
Foods rich in tryptophan, magnesium, and melatonin, such as turkey, nuts, and cherries, can help you fall asleep faster. Avoid alcohol, heavy meals and caffeine close to bedtime, as they can disrupt your sleep.
Hydration is crucial for sleep because it affects bodily functions that promote restful sleep. Proper hydration helps maintain your body temperature, keeps joints lubricated, and aids in nutrient transport and waste removal, all of which contribute to overall comfort and relaxation.
Dehydration can lead to discomfort, cramps, and dry mouth, which can disrupt sleep. However, try to limit your fluid intake in the hour before bed to reduce the likelihood of waking up during the night to use the bathroom.
4. Exercise regularly
Regular exercise is one of the best ways to improve your sleep quality. Physical activity helps to regulate your circadian rhythm, reduce stress, and tire out your body, making it easier to fall asleep and stay asleep.
Aim for at least 30 minutes of moderate exercise most days of the week, but try to finish your workouts at least a few hours before bedtime.
Exercising too vigorously and too close to bedtime can actually disrupt your sleep because it releases endorphins that raise your energy levels, heart rate and body temperature.
Incorporate a mix of aerobic exercises, such as walking or cycling, and strength training during the day to get the best benefits for your sleep.
Additionally, practices like yoga and stretching can be particularly beneficial in the evening, helping to relax your muscles and mind before bed.
Letto is here to help you get the best sleep of your life
At Letto, we’re passionate about sleep and believe that everyone deserves to wake up feeling refreshed and ready to take on the day.
To us, quality sleep isn’t a luxury; it’s a must. With our expert tips, you’ll be able to improve your sleep and enjoy the best rest possible. We’re here to help you every step of the way.
Take the first step towards better sleep
Are you ready to take your sleep to the next level?
From ergonomic pillows, luxury linen sets and technologically advanced mattresses, Letto has you covered from A to Z Z Z .
Our adjustable beds are designed with features like massage functions, customisable settings, and superior support to help you get the sleep you’ve always dreamed of.
Don’t wait—take the first steps to achieving the restful, rejuvenating sleep you deserve today with these top tips.
