How to sleep better

Sleep for life

A better night for a better tomorrow

How well we sleep determine how well we live. And research across the world is showing that we don't sleep that well. With the pressures of modern life we on average sleep 1 hour less than we did 40 years ago and our quality of sleep is lacking. 

There are however solutions for sleeping better and living better. By enjoying a truly restorative sleep we wake up with clarity and focus, energy to take on the day with more drive and patience. Benefitting not only ourselves but everyone around us. 

The 6 factors impacting your sleep



Cooler room temperatures improve sleep quality; aim to keep the room temperature below 18°c / 64.5°F. Breathing in cold air help us to lower our core body temperature which is beneficial for a deeper sleep.

Keep the bedroom as dark as possible. Look out for the less obvious sources of light as well, such as electronic devices on standby mode.

If needed, try ear plugs or an electronic device that makes white noise to drown out any disturbing sounds.

To enjoy a good night's sleep it's important to help the body release excess heat and moisture. Sleepwear and bedding that help to manage temperature and sweat support your body's natural heat regulation.


set the mood for sleep

Beat the stress-sleep cycle by prioritising a good night's sleep. When we are tired, we tend to be less patient, find it harder to concentrate and are more irritable.

Make a to-do list before going to bed; note down what’s on your mind and then set it aside for tomorrow. Keep a pen and paper by your bed to write down any new to-dos, so that you don’t have to activate your brain trying to remember them.

If you find you can’t sleep due to stress, try progressive muscle relaxation. Work through your body from your toes to the tip of your head, tensing each of your muscles as tightly as you can and then relaxing them completely.

Avoid working just before going to bed and leave your laptop, mobile phone and any worries at the bedroom door.

food and drink

snooze food and sleep killers

Don’t go to bed either hungry or too full as any discomfort could keep you up. If you feel hungry during the night try to eat a small, light snack.

Steer clear of foods that are difficult to digest before going to bed including high-fat or protein-rich foods, such as red meat and fried foods.

Some food aid sleep. Snooze food include bananas, milk, nuts and olives.

Avoid nicotine, caffeine and alcohol before going to bed, as the stimulating effect can take several hours to wear off. Alcohol makes us feel sleepy at first but lowers the quality of our sleep.

habits and lifestyle

Make it a habit to sleep well

Switching off your electrical gadgets one hour before going to bed can help you to fall asleep faster. Just 2 hours' exposure a day to the blue light from electronic displays suppresses our production of melatonin (the chemical that helps control our body's internal clock) with 22%.

Establish a sleep schedule; try to go to bed and get up at the same time every day, even at weekends and during holidays and business trips.

Start to wind down by creating a bedtime ritual which signals to our bodies that it is time to relax. Take a warm bath or shower, listen to relaxing music or read a book and try to dim the lights.

Breathing and relaxation exercises can also be effective. When we breathe slowly and relax our body temperature drops, which helps us fall asleep.

Health and medicine

Sleep for health

Most adults need 6 to 9 hours of sleep per night. Our sleep rhythm changes over time. The older we get the earlier we feel ready to fall asleep and wake up. For the best night’s sleep try to adapt your sleeping hours to your body’s natural clock.

If you feel that you also need to sleep during the day try to limit your nap to 10 to 30 minutes mid-afternoon. so it doesn't impact your night-time sleep.

Many people suffer from night sweats, with menopausal and pregnant women particularly susceptible. Wearing temperature and moisture-regulating pyjamas, keeping the bedroom cool and having a glass of ice water and a cold face cloth close to the bed can help.

Some health conditions and medications can disrupt sleep. If you think that you may have a severe sleeping problem, like insomnia, contact your physician for a consultation.


Move, sleep, repeat

Regular exercise improves our sleep, by helping us to fall asleep faster and sleep better.

Doing sports for at least 150 minutes a week can improve sleep quality by 65%.

Go outside—exposure to natural sunlight helps keep oursleep-wake cycle on track.

Avoid exercising 2 hours before going to bed as we might be too energised or too warm to fall asleep.

Sports will boost your sleep but it can take several weeks to take effect so don’t despair if you don’t see any results immediately. Studies show that exercising can increase total sleep time by up to 1.25 hours, so hang in there!

hot and cold at night?

Keep the best temperature for sleep

For the best possible sleep we need to stay thermo-neutral, meaning that we are neither too hot nor too cold. However, many suffer from sweating at night and can't keep the optimal temperature for sleep. With a combination of a high tech natural fibre and innovative construction techniques Dagsmejan sleepwear helps you to stay in the ideal climatic zone so you don't have to worry about being hot and cold at nightFor a deeper and longer sleep, scientifically proven.

the best temperature for sleep

Did you know that research has shown that temperature has even more impact on our sleep than light? This holds true both in terms of falling asleep as well as staying asleep.

In particular, our deep sleep is impacted by fluctuations in temperature. However our temperature often shifts when we sleep due to our exercise habits, food, health etc. Sharing a bedroom adds to the complexity, as our loved one might have a totally different view on what is the right bedroom temperature.

beat the night sweats

Ever wondered why you are sometimes hot and sometimes cold during the night? Night sweats can really decrease our sleep quality and sleep duration and as a result we wake up tired. To be able to enjoy a good night's sleep we need to keep the right temperature. When our temperature changes during the night, the very important deep sleep phases suffer and our sleep quality is reduced. If we get too warm we start to sweat and afterwards we often become cold and start to shiver.


Over 75% of women suffer from hot flashes during menopause which significantly decreases sleep quality and sleep duration. Each hot flash normally lasts only a few minutes but can impact our sleep up to 5 years during the menopause years. There are remedies for alleviating the symptoms however for better nights and happier days. 



Sleep offers our bodies the chance to rest and repair. It replenishes energy levels, identifies and enhances relevant recent learning, resets our emotional responses and invigorates the immune system. Too little sleep, or low quality sleep, leads to decreased brain performance and increases the risk of long-term health issues. 

Factors that can disturb sleep include stress, working hours, social demands, noise, light (in the bedroom), alcohol and nicotine. One maybe less obvious influence is temperature. In order to fall asleep the temperature of our brain must drop. Our biological clock reduces our body temperature from its peak at 4pm, causing it to drop to its lowest point between 4am and 6am in order to help us sleep. The temperature of our bedroom needs to be relatively cool for our core temperature to drop and it's important to help the body release excess heat and moisture to enjoy a good night's sleep. Sleepwear and bedding that help to manage temperature and sweat during the night can therefore support the body's natural thermo-regulation. 

Sleep is vital. By understanding the factors that affect our sleep and by changing a few habits we can have a big impact on our sleep quality and wellbeing. 

Professor Torbjörn Åkerstedt

Director of Stress Research Institute, Division Manager for Biological Psychology and Treatment research, Stockholm University

Experience it for yourself

At Dagsmejan we are on a mission to find new ways of sleeping deeper and longer. By combining the finest natural fibres, with the latest sleep technology and innovative textile engineering, we are creating a brand new sleeping experience. All fabrics, structures and technologies are carefully researched and tested so that we know that we can keep what we promise.

Every step of the production process of Dagsmejan sleepwear are Oekotex certified to ensure that we take care of not only our customers but also the environment. Discover how nature's high tech fibres can help you sleep better.

The Dagsmejan sleepwear collection gives you freedom of choice, you can mix and match all of our garments—styles, colours and sizes—to find your perfect Dagsmejan sleep.

a deeper and longer sleep




"Since few days I am proud owner of two night dresses, in which I sleep wonderfully! I have been wearing shirts in modal quality for years, but the functionality of your products is sensational! I admit, I was skeptical before, because a newspaper can write a lot...;-) But the shirt remains dry, despite night sweating (especially decollete), all around you have developed a super great product!"



"It fits, is comfortable and makes you feel pleasantly cool when you put it on.  I find the wearing comfort high and the material is pleasantly soft. Well, how do I sleep in it? I sleep better."



"I still have my sweat attacks at night, but I don't wake up with wet t-shirts anymore and don't have to change anymore. Everything stays dry. It seems to me that I haven't slept so well for a long time. The purchase is worthwhile in many ways. I can only recommend the purchase."



"I love my sleepwear and this is the first time I am not woken up in sweat and sore throat due to temperature differences. The sleepwear is beautiful, light and feels like silk on one's skin. I have sensitive skin and this makes me unable to withstand all nightwear. This is smart, light and elegant. I love that I will not wake up in sweat the next day and feeling ill. The long sleeves help my wrists not hurting and warming them. It help on my rheumatic disease, to get a really great night of sleep, with no sweat and still be warm."

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