Somnaform's Knowledge Base
Welcome to your resource for achieving unparalleled rest. Here, our sleep scientists and wellness experts share evidence-based advice, debunk common myths, and provide actionable tips to help you optimize your sleep environment, habits, and overall health. Knowledge is the first step towards a better night's sleep.
Discover why the height (loft) of your pillow is the single most important factor for preventing neck pain. We break down the science of maintaining a neutral spine for side, back, and stomach sleepers, and how the wrong loft can impact your entire body.
Your bedroom environment profoundly affects your sleep quality. Learn how to optimize temperature, humidity, and sound to create the perfect conditions for deep, restorative sleep. We'll cover everything from smart thermostats to the benefits of a simple fan.
They are two of the most popular premium materials, but their properties are vastly different. Understand the key differences in pressure relief, responsiveness, breathability, and durability to determine which material is the right fit for your unique needs.
It's not just about feeling rested; sleep is a critical maintenance process for your brain. Learn about the glymphatic system, your brain's waste-clearance mechanism that is most active during deep sleep, and how it impacts long-term cognitive health.
Your devices are sabotaging your sleep. Understand how blue light from screens suppresses melatonin production, the hormone that signals your body it's time to rest. We provide a practical guide to creating a "digital sunset" routine to protect your sleep.
Let's separate sleep science from old wives' tales. Swipe through our quiz to test your knowledge.
Quick Guide
Building healthy sleep habits is a cornerstone of wellness. Here are answers to some common questions about creating a routine that promotes consistent, high-quality rest.
Most sleep experts agree that the optimal temperature for sleep is surprisingly cool: around 65 degrees Fahrenheit (18.3 degrees Celsius). Your body's core temperature naturally drops as you fall asleep, and a cool room helps facilitate this process, signaling to your body that it's time to rest. A room that is too hot can interfere with REM and slow-wave sleep, the most restorative stages.
For darkness, invest in high-quality blackout curtains or blinds. Even small amounts of light from streetlamps or electronics can disrupt melatonin production. Cover or remove any electronics with LED lights. For noise, a white noise machine or a simple fan can be incredibly effective at masking disruptive sounds like traffic or neighbors. Earplugs are also a simple, low-cost solution.
A large, heavy meal right before bed can lead to indigestion and heartburn, which can disrupt sleep. However, going to bed hungry can also keep you awake. The best approach is to have your last large meal 2-3 hours before bed. If you're hungry later, a small, light snack rich in tryptophan and carbohydrates (like a small bowl of oatmeal or a banana) can actually promote sleep.
Yes, it's arguably more important than a consistent bedtime. Waking up at the same time every day, even on weekends, helps to regulate your body's internal clock, or circadian rhythm. This makes it easier to fall asleep at night and wake up naturally in the morning. Sleeping in on weekends can create a "social jetlag" that makes it much harder to wake up on Monday morning.
If you're still awake after 20-30 minutes, don't just lie there feeling frustrated. This can create a negative association between your bed and wakefulness. Get out of bed and go to another dimly lit room. Do something calming, like reading a book (not on a screen), listening to soft music, or meditating. Return to bed only when you feel sleepy again.
