Sleep tips - optimize your night sleep

Improve your sleep and achieve better sleep quality

Getting a good night's sleep is very important to ensure a good energy level for the next day. After a long day, it is essential for the body to have time to recover properly; it is also during the time we sleep that our body takes care of healing itself. Although most of us are aware that it is important to sleep well, we tend to neglect sleep and the number of hours we actually sleep in today's societal climate.

Why do we sleep?

The reason we need sleep is that it is the best way for the body to sort and clear the brain, while also keeping the immune system in check. When we neglect our sleep, it negatively affects us; we have lower energy levels, poorer concentration, we become more emotional and more mentally unstable while also hindering our creativity.

How long should we sleep at night?

There are several different theories about how long we should sleep at night, and there are people around the world who turn to different models, for example, where sleep is divided into several stages. However, what has become a widely accepted recommendation from the scientific community is to sleep 8 hours of sleep. 

It is also important to be aware that it is not just the number of hours of sleep that is crucial for the next day, but rather how well one sleeps, that is, the quality of sleep one has during the night. Our sleep quality is affected by our activity level, stress level, and seasons, to name a few factors.

How can I create better conditions for my sleep?

There are several things to consider throughout the day that create better conditions for a good night's sleep. Below we list some important aspects to keep in mind during the day.

Being exposed to daylight is important, preferably in the morning if possible. Since our sleep is part of the circadian rhythm, which in turn is connected to light and darkness, daylight exposure becomes an important foundation for nighttime sleep. Our bodies tend to become more alert and awake when the sun and light appear, while we tend to naturally become sleepier as darkness sets in.

Exercising and activating the body during the day gives you better sleep at night. However, it is important to keep in mind not to perform your workout too late in the evening close to bedtime. This is because the body releases both endorphins and adrenaline during exercise, which stimulates both body and mind.

If you have sleep difficulties and then feel tired during the day, it is easy to skip activities during the day, such as socializing, exercising, and staying active. The advice is to do the opposite when feeling tired, make sure to do things that you find enjoyable and energizing, this will in turn build up a natural tiredness by the evening.

Try to avoid naps or so-called "naps" if you have sleep problems, even if they are only 15 or 30 minutes long. Taking a nap during the day reduces the need for sleep at night and thus makes it harder to fall asleep and sleep through the night.

An important aspect is to try to avoid caffeinated beverages such as coffee, tea, or soda. The substance caffeine found in some drinks is indeed sleep-inhibiting and should therefore be avoided late in the day. The half-life of caffeine is 6 hours after consumption, which means that if you drink a cup of coffee 6 hours before going to bed, you will still have half a cup of coffee left in your body when you are supposed to sleep.

Something that can also disturb our sleep is that we lie awake worrying about something, and these thoughts tend to come alive when we are in bed trying to sleep. For this reason, it is important, if possible, to try to manage the thoughts that create worry during the day before you go to bed. There are several ways to do this, and a good tip is to write down what is worrying you so that you can "park" the thoughts until tomorrow.

Is there assistance available to optimize sleep quality?

It is primarily important to keep the above aspects in mind to improve one's night sleep and sleep quality, but there are also pillows and duvets that helps to create better conditions in bed and thus sleep and sleep quality. See our assortment and get tips and inspiration for you and your home.

Below we list some of the sleep aids that we have in our range. Let us inspire you to a better night's sleep and better sleep quality.

Ergonomic Neck Pillow Viscoelastic Conforti

Viscoelastic neck pillow with ergonomic contours for optimal support for the head, neck, and arms. It helps you sleep with correct posture, maintain the natural curve of the neck, and prevents and alleviates neck pain. The viscoelastic foam slowly returns to its original shape and perfectly molds to the body, relieving pressure on the neck and promoting comfort and rest. It features a depression for the head in the center, as well as extensions for the neck and on each side for the arms and hands. It also facilitates soft and natural breathing, making it the perfect pillow for enjoying comfortable and refreshing sleep every night.

You will find the cushion here.

Nack Pillow Foam Shaping

A soft and comfortable nackkudde that prevents headaches and neck pain thanks to its ergonomic design. It also helps with insomnia. It adapts to the body's shape, distributes weight evenly, and promotes good sleeping posture. Its advanced technology and quality materials provide the best possible rest and maximum relaxation and comfort.

You will find the cushion here.

Duvet White - Several sizes

Duvet White Naturals - Multiple sizes