Sleep Better, Live Better: Your Guide to Restful Sleep

Finding solace in restful slumber has become a coveted luxury in a world that never rests. The rejuvenating power of a good night's sleep is unparalleled, recharging our minds, bodies, and spirits. Yet, for many of us, the elusive quest for deep, uninterrupted sleep remains an enigma. Amidst the din of sleep tips and tricks, one often overlooked element stands as the unsung hero of bedtime bliss: bedding. From the moment we slip between the sheets, our bedding becomes an intimate companion, cradling us in comfort and wrapping us in tranquillity. Beyond mere aesthetics, bedding can enhance our sleep quality, taking us on a nocturnal journey towards sweet dreams.

In this blog, we embark on a transformative exploration of how to sleep better, diving deep into bedding. We'll guide you through a treasure trove of knowledge, weaving together innovative insights and practical tips to help you achieve the restful nights you've longed for. We'll delve into the intricacies of mattress selection, unlocking the key to personalised comfort that aligns perfectly with your unique sleep needs. We'll unveil the secrets of pillow talk, revealing how to improve sleep with the right pillow. And let's not forget the wondrous world of bedding essentials, where we'll explore how to get better sleep using the finest sheets, blankets, and duvets, transforming your bed into a sanctuary of serenity. Beyond bedding, we unravel the intricacies of sleep-friendly bedroom environments and the power of a consistent bedtime routine. We'll address the holistic approach to sleep, uncovering the impact of healthy habits. Rest easy, for your journey to unparalleled sleep begins now.

Quick Links

• Frequently Asked Questions
• How to sleep better: The art of mattress selection
• How to get better sleep: Find the perfect pillow
• Bedding essentials for optimal comfort
• Creating a sleep-friendly bedroom environment
• Establishing a bedtime routine for better sleep
• Healthy habits for better sleep
• How to get a good night's sleep, answered!

Frequently Asked Questions

How much sleep do we need to function optimally?

Typically 7-9 hours per night is recommended for adults. However, individual sleep needs can vary. Listen to your body and determine how much sleep leaves you feeling refreshed and alert.

How to sleep better at night naturally and fast?

Establishing a bedtime routine can signal your body that it's time to sleep. This can include reading a book, taking a warm bath, or practising relaxation techniques such as deep breathing or meditation. Creating a calm and comfortable sleep environment can also aid in falling asleep faster.

How to improve sleep quality?

Maintaining a consistent sleep schedule, which includes going to bed and waking up at the same time every day, helps regulate your body's internal clock. Creating a sleep-friendly bedroom environment, which includes keeping the room cool, dark, and quiet, can promote better sleep.

Is it better to sleep without a pillow?

Sleeping without a pillow isn't generally recommended as it may lead to improper spinal alignment, discomfort and pain. A pillow that suits your preferred sleep position can provide necessary support and help promote a more comfortable and restful sleep experience.

How to sleep better: The art of mattress selection

In the quest for better sleep, one cannot underestimate the pivotal role of a mattress that perfectly aligns with your sleep preferences and needs. Your mattress is the foundation upon which your sleep kingdom is built, and finding the right one requires an artful approach. When selecting a mattress, one size does not fit all. Your body, sleeping position, and comfort preferences significantly determine your ideal mattress.

• Begin by understanding your unique needs and considering firmness, support, and pressure relief factors. Are you a side sleeper yearning for cushioned cosiness or a back sleeper seeking optimal spinal alignment?
• Refrain from swaying by trends or marketing jargon. Instead, take the time to test and assess different mattresses in person.
• Lie down, experience the comfort firsthand, and pay attention to how it cradles your body. Listen to your instincts and trust your intuition. After all, your mattress will be your trusted companion for countless nights of rest and rejuvenation.

Decoding mattress types to sleep better

To unlock the secret to restful slumber, it's essential to decode the different mattress types and understand their unique characteristics.

• Memory foam mattresses have gained significant popularity, known for their exceptional contouring abilities and pressure point relief. Sink into a world of unparalleled comfort as the memory foam gently moulds to your body, relieving tension and providing a cloud-like sensation.
• For those seeking a traditional feel with a hint of bounce, innerspring/open coil mattresses might be the perfect fit. These mattresses incorporate steel coils, offering excellent support and responsiveness. The layers of cushioning on top provide added comfort and a touch of plushness.
• If you're searching for a mattress that balances memory foam's feel and innerspring's responsiveness, consider exploring hybrid mattresses. These innovative creations combine the best of both worlds, often incorporating memory foam and coil layers to deliver a pleasant sleep experience.
• Latex foam

Discovering the ideal firmness for your sleep style

When it comes to sleeping better, the perfect balance lies in discovering the ideal firmness level that caters to your sleep style and preferences. While some prefer the cloud-like embrace of a soft mattress, others crave the sturdy support of a firmer surface.

• Side sleepers often benefit from a mattress with a medium to medium-soft firmness level. This allows for proper spinal alignment and relief of pressure points, particularly at the shoulders and hips.
• On the other hand, back and stomach sleepers generally require a firmer mattress to maintain optimal spinal alignment and prevent excessive sinking.

Consider your weight and body composition as well. Heavier individuals may find more support and comfort on a slightly firmer mattress. In comparison, lighter individuals may prefer a softer surface that conforms closely to their body contours.

How to get better sleep: Find the perfect pillow

Finding the right pillow is as crucial as selecting the ideal mattress to achieve the perfect night's sleep. Your pillow acts as a loyal companion, cradling your head and neck in a gentle embrace and providing the necessary support for a restful slumber. But how do you determine the ideal thickness and loft for your pillow?

Determining the ideal pillow: Thickness and loft

Consider your sleeping position as a starting point. Side sleepers typically benefit from a higher loft pillow to maintain proper spinal alignment and prevent strain on the neck. Back sleepers may find medium loft pillows most comfortable, providing adequate support without excessive elevation. On the other hand, stomach sleepers often prefer a lower loft pillow to avoid straining the neck and spine.

Materials for pillows: Exploring options for enhanced comfort

The world of pillow materials is vast and varied, each offering unique benefits and sleep-enhancing properties. Let's delve into a few popular options:

• Down pillows: With ducks or geese's soft, fluffy undercoating, down pillows provide exceptional comfort and a luxurious feel. They offer excellent contouring and breathability, ensuring a cool and cosy sleep experience.
• Memory Foam pillows: Made from viscoelastic foam, memory foam pillows conform closely to the shape of your head and neck, relieving pressure points and promoting proper alignment. They offer excellent support and are particularly beneficial for individuals with neck and shoulder pain.
• Latex pillows: Derived from the sap of rubber trees, latex pillows provide a supportive and resilient sleep surface. They offer a good balance of comfort and support, with natural hypoallergenic properties and excellent breathability.
• Down Alternative fill pillows: For those who prefer non-animal-based options, alternative fill pillows from materials like polyester fibres or shredded memory foam can offer comfort and support. They are often hypoallergenic and machine washable.

If you suffer from allergies, seek out hypoallergenic pillows designed to resist dust mites, mould, and other allergens. These pillows typically have tightly woven covers and may be made from materials like hypoallergenic fibres or natural latex. Individuals experiencing neck pain or stiffness may benefit from orthopaedic or cervical pillows. These pillows are uniquely shaped to support the neck's natural curve, promoting proper alignment and relieving strain.

Bedding essentials for optimal comfort

Finding the right pillow is as crucial as selecting the ideal mattress to achieve the perfect night's sleep. Your pillow acts as a loyal companion, cradling your head and neck in a gentle embrace and providing the necessary support for a restful slumber. But how do you determine the ideal thickness and loft for your pillow?

Determining the ideal pillow: Thickness and loft

Consider your sleeping position as a starting point. Side sleepers typically benefit from a higher loft pillow to maintain proper spinal alignment and prevent strain on the neck. Back sleepers may find medium loft pillows most comfortable, providing adequate support without excessive elevation. On the other hand, stomach sleepers often prefer a lower loft pillow to avoid straining the neck and spine.

Materials for pillows: Exploring options for enhanced comfort

The world of pillow materials is vast and varied, each offering unique benefits and sleep-enhancing properties. Let's delve into a few popular options:

• Down pillows: With ducks or geese's soft, fluffy undercoating, down pillows provide exceptional comfort and a luxurious feel. They offer excellent contouring and breathability, ensuring a cool and cosy sleep experience.
• Memory Foam pillows: Made from viscoelastic foam, memory foam pillows conform closely to the shape of your head and neck, relieving pressure points and promoting proper alignment. They offer excellent support and are particularly beneficial for individuals with neck and shoulder pain.
• Latex pillows: Derived from the sap of rubber trees, latex pillows provide a supportive and resilient sleep surface. They offer a good balance of comfort and support, with natural hypoallergenic properties and excellent breathability.
• Down Alternative fill pillows: For those who prefer non-animal-based options, alternative fill pillows from materials like polyester fibres or shredded memory foam can offer comfort and support. They are often hypoallergenic and machine washable.

If you suffer from allergies, seek out hypoallergenic pillows designed to resist dust mites, mould, and other allergens. These pillows typically have tightly woven covers and may be made from materials like hypoallergenic fibres or natural latex. Individuals experiencing neck pain or stiffness may benefit from orthopaedic or cervical pillows. These pillows are uniquely shaped to support the neck's natural curve, promoting proper alignment and relieving strain.

Bedding essentials for optimal comfort

Selecting the proper bed sheets to sleep better

When it comes to bedding essentials, bed sheets play a vital role in creating a comforting sleep haven. But with many choices available, how do you select the perfect bed sheets for a blissful slumber?

• Thread count often takes centre stage in the quest for luxurious sheets. However, it's important to note that a high thread count alone doesn't guarantee superior quality. Look for sheets made from natural fibres like cotton or linen, as they offer durability. Opt for a thread count ranging from 200 to 400 for a balance of softness and longevity.
• Fabric choices also play a crucial role. Cotton sheets, particularly those made from long-staple cotton like Egyptian or Supima, are renowned for their softness and durability. Linen sheets, on the other hand, offer excellent breathability and a relaxed, textured feel. Each fabric brings a unique charm to the bedroom, so consider your preferences and the climate you reside in.
• Breathable and moisture-wicking materials can significantly enhance sleep quality, especially for those who sleep hot or experience night sweats. Look for sheets and bedding made from natural fibres like cotton, linen, or bamboo. These materials have inherent breathability and moisture-wicking properties, allowing air to circulate and preventing heat and moisture build-up.

Go to sleep feeling cosy: Blankets and quilts for all seasons

As the seasons change, so do our needs for warmth and comfort. The right choice of blankets and duvets/quilts can keep us snug and cosy, no matter the temperature outside.

• Consider blankets and duvets with higher insulating properties for cooler months, such as down or down alternative options. These materials provide exceptional warmth without feeling heavy, enveloping you in a cloud-like embrace as you drift off to sleep.
• In warmer seasons, lightweight and breathable blankets made from cotton or bamboo can be the perfect companions. These blankets offer a soft cover, allowing air to circulate and preventing overheating.
• For those who experience temperature fluctuations or prefer versatility, explore the world of all-season blankets and duvets. These products often feature innovative designs, allowing you to adjust the level of warmth by adding or removing layers as needed.

Creating a sleep-friendly bedroom environment

Setting the ideal room temperature for sleep: Finding your sleep oasis

Sleep experts suggest keeping your bedroom temperature between 60 to 68 degrees Fahrenheit (15 to 20 degrees Celsius) for most individuals. However, preferences may vary, so finding the most comfortable temperature is essential. Experiment with different settings and pay attention to how your body responds.

How to sleep better at night naturally? Block out the light and sound.

• Eye masks: If blackout curtains are not feasible or you prefer a more portable solution, consider using a comfortable, light-blocking eye mask. Eye masks can effectively create a dark environment wherever you go, promoting better sleep regardless of external light sources.
• Heavy curtains or drapes: Thick, dense curtains or drapes can provide an extra layer of sound insulation, absorbing and blocking out noise from outside.
• White noise machines: These devices produce a soothing, consistent sound that masks other disruptive noises. White noise can help drown out disturbances and create a more serene atmosphere for sleep.
• Earplugs: Choose earplugs specifically designed for sleep, as they are often comfortable and designed to reduce noise without completely blocking it out.

Establishing a bedtime routine for better sleep

A consistent sleep schedule is a powerful tool for improving sleep quality and well-being. Our bodies thrive on routine, and establishing a regular sleep schedule can help regulate our internal clock and promote restful nights. Consider the following tips for finding your sleep rhythm:

• Set a consistent bedtime: Determine when to wake up and count back 7-9 hours to find your ideal bedtime. Stick to this schedule as closely as possible, even on weekends or days off.
• Wake up at the same time every day: Consistency extends beyond bedtime. It can reinforce your sleep-wake cycle and trains your body to feel alert and refreshed in the mornings.

Unwinding for a serene slumber

Incorporate relaxation techniques into your bedtime routine to help calm your mind and body. Consider the following practices:

• Meditation or deep breathing: Engage in mindfulness meditation or deep breathing exercises to silence your thoughts and induce relaxation. Focus on your breath, releasing any tension or stress from the day.
• Reading: Enjoying a book or a calming magazine before bed is an excellent way to unwind. Choose materials that are not overly stimulating or engaging, as the goal is to promote relaxation rather than stimulate the mind.
• Gentle stretching or yoga: Doing gentle stretching or yoga poses can help release physical tension and prepare your body for sleep. Focus on gentle movements and stretches that promote relaxation and mindfulness.

Embracing digital detox before you go to sleep

Electronic devices emit blue light, disrupting our natural sleep-wake cycle and interfering with melatonin production, the sleep hormone. Consider the following strategies to reduce exposure to screens before bed:

• Establish a screen curfew: Set a specific time, ideally 1-2 hours before bed, to disconnect from electronic devices. Use this time to engage in screen-free activities that promote relaxation and prepare your mind for sleep.
• Use blue light filters or glasses: If you need to use electronic devices closer to bedtime, consider wearing blue light filters or blue light-blocking glasses. These tools help minimise exposure to stimulating blue light and promote healthier sleep patterns.

Healthy habits for better sleep

Engaging in regular physical activity not only benefits your overall health but also plays a vital role in improving sleep quality. Exercise promotes the release of endorphins, reduces stress and anxiety, and enhances mood - all of which contribute to a more restful slumber. Consider the following points when incorporating exercise into your routine:

• Find the right timing: Aim to complete your exercise routine at least a few hours before bedtime. While exercise boosts energy and alertness, it also raises your core body temperature, which can interfere with sleep if done too close to bedtime. Allow your body time to cool down and relax before bed.
• Choose activities that suit you: Whether it's brisk walking, jogging, yoga, or strength training, select activities you enjoy. Consistency is key, so aim for at least 30 minutes of moderate-intensity exercise most days.

Nourish your body, and prep it for sleep

Maintaining a balanced diet and being mindful of our eating habits can contribute to a better night's sleep. Consider the following tips:

• Balanced meals: Aim for a balanced diet that includes whole grains, lean proteins, fruits, vegetables, and healthy fats. These nutrients provide the necessary building blocks for optimal sleep health.
• Timing of meals: Avoid consuming heavy meals or large amounts of food close to bedtime. Digesting a heavy meal can interfere with your ability to fall asleep and may cause discomfort or acid reflux. Instead, opt for a light, nutritious snack if you need something before bed.
• Be mindful of stimulants: Certain foods and beverages can disrupt sleep. Limit caffeine intake, particularly in the afternoon and evening, as its stimulating effects can linger for hours. Similarly, while alcohol may initially make you feel drowsy, it can disrupt the later stages of sleep, leading to less restorative rest.

How to get a good night's sleep, answered!

Throughout this blog, we've explored the crucial role that bedding plays in enhancing the quality of our sleep. From choosing the perfect mattress and pillow to selecting suitable sheets and creating a sleep-friendly bedroom environment, we've delved into optimising your sleep sanctuary. Investing in high-quality bedding that suits our preferences and needs creates a foundation for restful nights and energised days. You could explore Harris Scarfe's bedding range to find what works best for your sleeping style.

Embrace the power of transformative rest. Take the knowledge you've gained and embark on a sleep revolution. You deserve the benefits of quality sleep - improved physical health, mental clarity, emotional balance, and a vibrant zest for life. Let rest become your ally, supporting all your endeavours and guiding you towards a life of vitality and fulfilment. For more information about the types of bedding best suited for your sleep - our flannelette, doona, or coverlet guide promises deeper insights. For maintenance and care advice - our bed sheet guide has you covered. For more bedding styling inspiration and tips, don't forget to tune in to the Home Hub.