How can I improve my sleep quality? – Tips & Solutions

Restful sleep is no coincidence

Do you sleep poorly, wake up restless, or feel unrefreshed in the morning? Sleep problems like back pain, stress, excessive sweating, or unsuitable bedding not only affect your night's sleep, but also your quality of life. The good news: With targeted measures and high-quality, sustainable products, you can noticeably and sustainably improve your sleep quality.

In this article, you will learn why restful sleep is essential, which common problems impair it, and how you can make your nights more restful in the long term with simple but effective tips.

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Why is sleep quality so important?

The effects of poor sleep

Sleep is key to a healthy life. During the night, muscles and ligaments regenerate, intervertebral discs fill with fluid, and the immune system functions at full speed. Poor sleep not only leads to exhaustion and concentration problems, but also to long-term health risks such as:

• Cardiovascular diseases: Lack of sleep increases the risk of high blood pressure, heart attack and stroke.
• Metabolic disorders: Insufficient sleep can impair insulin sensitivity and promote diabetes.
• Psychological stress: Lack of sleep often leads to irritability, mood swings and depression.
• Immune deficiency: During sleep, especially during the deep and REM sleep phases, the immune system is strengthened. Sleep deprivation impairs the production of cytokines and proteins essential for fighting infections. This increases susceptibility to disease and infection.
• Weight gain: The REM phase of sleep is essential for the body to "reset." During this phase, systems regenerate and calories are burned. Disruption of the REM phase can lead to weight gain despite diet and exercise.

Did you know that your intervertebral discs can only regenerate optimally during sleep if you lie comfortably and ergonomically correctly? If you sleep restlessly, you may wake up the same height as the night before, instead of experiencing the usual morning increase of up to 2 cm due to disc regeneration.

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Common problems that affect sleep quality

1. Wrong bedding: Duvets or pillows with a high polyester content retain moisture and create an uncomfortable sleeping environment. Natural materials such as down, bamboo fiber, lyocell, or hemp fiber, on the other hand, promote a dry, comfortable sleeping environment.
2. Inappropriate mattresses: Mattresses that are too soft offer insufficient support, while mattresses that are too hard cause pressure points. The ideal mattress supports your spine in its natural shape and prevents pressure points.
3. Room climate and sleeping position: A room temperature of 16–18°C and a humidity of approximately 50% provide optimal conditions. Sleeping on your back best relieves pressure on the spine, while an ergonomic pillow should provide optimal head support and relieve pressure on the neck. A pillow should only supplement the distance between the head and the mattress and should not be placed under the shoulders.

Other causes:

• Stress and psychological strain: These make it difficult to fall asleep and stay asleep.
• Unhealthy habits: Caffeine, alcohol or irregular sleeping times have a negative effect.
• Medical conditions: Sleep apnea, restless legs syndrome, or chronic pain are common sleep disturbances.

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Sustainable tips for improving sleep

1. Choose the right duvet

High-quality duvets made from sustainable materials such as down, bamboo fiber, or hemp fiber not only provide a comfortable sleeping environment but are also characterized by their durability. At Betten Michel, you'll find handmade duvets that can be customized to your needs—even years after purchase.

2. The ideal mattress and the right pillow

It's important to note that the pillow and mattress must be perfectly matched. It's important that the head and neck aren't overstretched or understretched, and that the spine remains straight. The body should lie in an ergonomically healthy position, and the person must feel comfortable. The pillow and mattress must be a perfect fit for the individual. It's not recommended to choose a mattress or pillow made of materials that adapt to the body shape by heating up and softening, as such products cannot correct misalignments.

If someone has been in a misaligned position for a long time, the correct position may feel strange and even slightly painful. However, this will subside after a few nights as the body adjusts to the "correct" position and posture.

Tip: The 40x80 cm size is ideal, as only the head rests on it, and the pillow compensates for the distance between the head and the mattress without over-supporting or over-supporting the neck. Especially recommended: Betten-Michel Pillow 40x80 cm

3. Regular care for maximum lifespan

Professional cleaning of your bedding every 2–3 years will significantly extend its lifespan. Betten Michel offers a traditional down and feather cleaning service , in which down and feathers are removed from the bedding, cleaned separately, and refilled. This method is rarely used today because it is time-consuming, but it allows for individual adjustment and the highest quality.

The refurbishment process is completed at a fraction of the cost of a comparable new purchase and offers transparent advice and decision-making support. This preserves the natural properties of the materials, and the lifespan of your down or feather bedding can be extended for decades.

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Focus on sustainability: Quality that lasts for decades

Sustainability not only means environmental awareness, but also longevity. High-quality bedding made from natural, ethically sourced materials such as down or natural fibers offers comfort and functionality for years. Regular care and professional cleaning ensure you can enjoy this quality for decades.

Example calculation: A high-quality down duvet filled with goose down in the standard size 135x200 cm with approximately 800 g of fill, suitable for a year-round duvet, costs approximately €500. Professional down feather cleaning at Betten Michel costs a flat rate of €25 for down duvets. During cleaning, dust and broken feathers are removed, eliminating any lost filling. If necessary, the filling can be topped up (approximately €40 for 100 g of pure goose down). A new filling fabric costs between €125 and €160 for standard sizes, depending on the quality.

Cleaning is recommended every three years for down comforters and every two years for pillows. A new insert is not required every time you clean it—usually every third cleaning or when damage occurs. After this reconditioning process, customers receive a nearly new comforter with reconditioned down, which significantly extends its lifespan.

Care tip: Air your bedding regularly and let it air out in the sun. This will preserve the insulating properties of your duvets.

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Conclusion: Sustainability pays off

Better sleep quality starts with conscious choices. High-quality, durable bedding is not only good for your health, but also for the environment. At Betten Michel, you'll find customized solutions for sustainable, restful sleep.

👉 Discover now: High-quality, sustainable bedding in the Betten Michel Shop