Nine ways to improve your sleep
Sleep is so essential to our health, it’s natural to think about it how to improve the quantity and quality of our sleep.
Here are a few evidence-informed ideas for improving sleep:
1. Work with Your Circadian Rhythm
· Keep a consistent wake-up time — even after a poor night, this helps your body clock stay on track.
· Get morning daylight — 10 minutes of natural light helps signal your body when it’s daytime and sets you up for sleep at night.
· Be wary of naps or caffeine late in the afternoon - both can work against your natural sleep cycle
2. Calm Your Mind
· Wind down gently before bed — lower lights, calmer activities, and some time away from phones or tablets can help your mind slow down.
· Slow, calming breathing activates the parasympathetic nervous system, helping your body relax into sleep.
· If you can’t sleep, try dozing. If you can’t doze then get up and do something calm — dim light, boring activity - until sleepiness returns.
3. Create the Right Environment
· Make the bedroom cool and ventilated — fresh air can reduce CO2 build up and support deeper sleep.
· Check comfort and alignment — correct pillow height allows neck and shoulder muscles to relax. A Mylevel Underpillow can help you get comfortable head and neck alignment.
· Warm feet, cooler body — wearing socks can dilate blood vessels which helps your core body temperature drop, signalling to your body it’s time to sleep.
The best pillow set up to avoid neck pain
It All Begins Here
Neck pain is one of those problems that often feels mysterious. It can flare up overnight, ease during the day, then return again the next morning. But research suggests that for many people, the issue isn’t mysterious at all — it’s mechanical. In particular, pillow height plays a much bigger role than most of us realise. A study has found that 33% of people suffer from neck pain first thing in the morning.
Other studies have shown that when the head and neck are supported at the right height during sleep, muscle tension reduces and waking neck pain can improve. One often-cited study by Yamada et al. found that pillows providing appropriate cervical support significantly reduced neck discomfort compared to pillows that were too high or too low. The key takeaway wasn’t that one pillow suits everyone — it was that getting the height right matters.
Why pillow height is so important
Your pillow’s job is simple: to keep your neck in a neutral position while you sleep. If the pillow is too low, the neck bends downward. Too high, and it bends upward or sideways. Either way, muscles stay under load for a long time, and this can cause neck and shoulder problems.
This is why so many people sleep on two or more pillows. They’re trying to build height. The problem is that stacking pillows is imprecise, unstable, and often compromises comfort. What most people actually need is a reliable way to set the correct height, while keeping the feel of the pillow they already like.
That’s where the idea of an adjustable underpillow comes in.
Side sleeping
Side sleepers generally need the most height. The pillow setup has to fill the distance between the mattress and the side of the head, keeping the neck level with the spine. If the height is wrong, the neck tilts all night.
A Mylevel underpillow allows side sleepers to build that exact height in 1cm increments, without affecting softness or feel. You place your preferred pillow on top, then adjust the underpillow until your neck feels neutral.
As Personal Trainer and Wellness Coach Luke Newton puts it:
“I’m a side sleeper and have to put up with frequent neck ache for years. I’d often need a sports massage after a bad nights sleep caused by discomfort. Since switching to an Underpillow I’ve had absolutely no neck pain. My sleep is less interrupted which means my sleep quality is better and I feel more energised.”
Back sleeping
Back sleepers typically need less height, but it still has to be precise. Too much loft pushes the head forward; too little lets it drop back. Other back sleepers find that sleeping at a particular angle is best for them.
With an adjustable underpillow, back sleepers can remove layers until the head feels supported without flexion. Because the height doesn’t compress or shift during the night, the support stays consistent.
Combination sleeping (side and back)
This is where many pillow systems fail. Combination sleepers often need more height on the side and less in the centre when lying on their back.
The Mylevel Combi Underpillow is designed specifically for this, allowing different heights across the pillow. That means you don’t have to choose between side comfort and back comfort — both can work.
A simple adjustment with real impact
Sleep is when your body recovers. If your neck is strained for six to eight hours every night, even small misalignments can add up.
The evidence is clear: pillow height matters. An adjustable underpillow doesn’t promise miracles — it just gives you control over one of the most important variables in sleep posture. For many people, that’s enough to make a meaningful difference, night after night.
This is what J Simm said about Mylevel Underpillows:
“I used to sleep with three pillows, constantly fluffing and adjusting them throughout the night just to get comfortable. Since trying the Mylevel Underpillow, my sleep has truly been transformed. I simply removed the middle section from the Underpillow itself and have just one of my own soft pillows added on top. No more constant readjustment, just uninterrupted, comfortable sleep all night long.
As a 53-year-old menopausal woman, finding restful sleep has been a real challenge, but this pillow has made a remarkable difference, with me waking up feeling so rested. I would highly recommend the Mylevel Underpillow to anyone, especially those struggling with sleep. It’s made a huge impact on my life!”
Mylevel Underpillows are clearly having a really beneficial effect for many people. Fine tuning your pillow’s height can ease neck tension and improve comfort.