Celebrating World Sleep Day 2023 – Dusk&Dawn’s Top 5 Tips for Better Sleep

This Friday, March 17, 2023, is World Sleep Day.

World Sleep Day is an annual internationally recognised event that raises sleep health awareness among researchers, health care workers, patients and the public.

The theme for this World Sleep Day is ’Sleep is Essential for Health’ and Dusk&Dawn is proud to be supporting this important initiative by helping to spread the word about the importance of sleep health and elevating the conversation around healthy sleep.

Sleep is a vital activity that helps us recharge and prepare for the day ahead. However, in our fast-paced world today, many struggle to get adequate sleep, which can affect our overall health and well-being.

Here are our Top 5 Tips for better sleep for World Sleep Day 2023:


Sleep Tip #1: Create a consistent sleep schedule.

Going to bed and waking up at the same time every day trains your brain to recognize when it’s time to sleep and when it’s time to wake.

Getting enough sleep is just as important as staying active and eating well. However, it requires discipline and consistency to achieve quality sleep. One of the most effective ways to improve your sleep is by sticking to a regular sleep schedule.

When you set a schedule for going to bed and waking up each day, your brain starts to recognise this pattern and becomes accustomed to it.

Sleep experts recommend establishing a consistent sleep-wake cycle that allows you to get adequate rest each night. Ideally, adults should aim for 7-9 hours of sleep per night, while teenagers need around 8-10 hours, and younger children require even more. The key is to create a schedule that works for your lifestyle and stick to it as best as possible.

By following a consistent sleep schedule you can fall asleep more easily, stay asleep longer, and wake up feeling rested and refreshed each day. By establishing a routine that works well for you, you can improve your overall health, mood and productivity levels.


Sleep Tip #2: Limit your exposure to electronic devices.

Turn off that TV and put your phone down at least 30 minutes before you go to bed. Electronic devices emit blue light, which your brain perceives as sunlight, tricking it into delaying sleep and disrupting your sleep-wake cycle.

In today’s fast-paced world, we are often glued to our phones, laptops and TVs, even as we lie in bed late at night. However, what many don’t realise is that the emitted blue light can severely disrupt our natural sleep-wake cycle.

The blue light emitted by our devices tricks our brain into thinking that it is still daytime. This leads to a delay in the production of the sleep-inducing hormone, melatonin. As a result, we find it harder to fall asleep and stay asleep, which can negatively impact our overall health and well-being.

To minimize the negative effects of blue light on our sleep, it’s crucial to turn off electronic devices at least half an hour before bedtime. This will give our brains enough time to wind down and prepare for sleep naturally. By being conscious of our device usage and limiting our exposure to blue light, we can improve the quality of our sleep and lead healthier, more productive lives.


Sleep Tip #3: Upgrade your bedding at least every 5–8 years.

It's recommended that you replace your mattress every 5-8 years, or earlier if you notice any signs of wear and tear. Over time, mattresses can lose their firmness and support, causing discomfort and pain in your body.

A recent study conducted on the effects of a new mattress for 28 days revealed that it significantly reduced back pain, shoulder pain, and back stiffness. Participants who slept on a new mattress reported a 57% reduction in back pain, 60% reduction in shoulder pain, and a 59% reduction in back stiffness compared to those who continued using their old mattress.

This study highlights the importance of investing in a good quality mattress that provides proper support and comfort for your body. Lack of proper support can cause muscle tension, which results in pain and stiffness in your back, neck, and shoulders. By upgrading your bedding, you can improve the quality of your sleep and reduce the risk of developing chronic pain conditions.

Sleep Tip #4: Create a relaxing bedtime routine.

Relaxation techniques are a powerful tool that can help people with sleep difficulties, such as insomnia. These techniques include meditation, visualization, and other calming activities to create a state of relaxation that sets the stage for sound sleep. 

One of the most effective ways to relax before bed is by listening to relaxing music. Music can have a profound impact on our mood and emotions, and slow, soothing melodies have been shown to reduce stress and anxiety, which can help you fall asleep more quickly and stay asleep longer. Similarly, reading a book can help calm your mind and distract you from racing thoughts, making it easier to drift off.

Another popular relaxation technique is taking a hot bath or shower before bed. The warm water can help ease muscle tension and soothe achy joints, while the steam can relax your mind and body. Yoga is also a great way to unwind before bed, as the gentle stretches and poses help release tension and promote relaxation.

Meditation and deep breathing exercises are also proven tools for improving sleep quality. By focusing on your breath and quieting your mind, you can experience a deep sense of relaxation that can help you fall asleep faster and wake up feeling more rested. 

Incorporating relaxation techniques into your bedtime routine can have a significant positive impact on your sleep quality and overall health. Whether you prefer music, reading, yoga, or meditation, finding what works for you is key to enjoying a good night's sleep.


Sleep Tip #5: Replace sagging mattresses.

Almost all mattresses will sag over time, however a sagging mattress can lead to uneven spinal support, which causes pressure to build up in your back and neck as you sleep. Investing in a quality mattress and pillow will ensure that your spine gets the proper support it needs to avoid aches and pains and ensures your body enjoys the ultimate relaxation it deserves.

Sagging occurs naturally over time due to the weight and pressure of our bodies as we sleep. However, if you have an older mattress or one that is made from cheaper materials, it may begin to sag earlier than expected.

When a mattress sags, it creates uneven pressure points along the spine. This can cause discomfort and even lead to long-term health problems, such as chronic back pain or herniated discs. Additionally, a sagging mattress can disrupt your sleep and make it difficult to feel rested and refreshed in the morning.

Replacing a sagging mattress is an investment in your health and well-being. By choosing a high-quality mattress that provides proper support and comfort, you can improve your sleep quality and reduce the risk of developing chronic pain or other health conditions. When shopping for a new mattress, look for options that offer varying levels of support, such as firm or soft models, and consider factors such as material, size, and durability. With the right mattress, you can wake up feeling energized and ready to face the day ahead.


By following these simple tips, you can improve your sleep and wake up feeling refreshed and energized. Let's celebrate World Sleep Day 2023 by prioritizing our sleep and making healthy sleep habits a part of our daily routine.

For further information about World Sleep Day, visit https://worldsleepday.org/.


To celebrate World Sleep Day, Dusk&Dawn is offering up to $750 off our luxury Australian-made mattresses. Simply use code WSD200 and you will save a further $200 off already discounted mattresses. Experience the best sleep of your life, this World Sleep Day with Dusk&Dawn.


Why Dusk&Dawn

Some helpful insights

“I should have bought this bed long ago. The Premiere mattress is a winner. Don't know why I held back on upgrading for so long. ”

MaddyApril 26, 2023

“I bought the top of the range Signature mattress and I am out like a log every night. Now I actually look forward to sleeping. ”

Ben27 February 2023

“I bought a Signature Dusk&Dawn mattress for my parents as a surprise and they absolutely love it. They're getting up feeling much more rested. ”

Sophia5 May 2023

“I love my comfy Dusk&Dawn Essential mattress. So affordable, I'll be buying another one soon for my daughter. ”

Debbie11 June 2023

“I looked at other mattresses and then came across Dusk&Dawn through Google and I loved their 100 day Comfort Guarantee so I just got. It was a lucky find... I love it. ”

Ken12 March 2023

Proudly supporting Australian made and Owned

Australian made and Owned

Supporting aussie families

Proudly supporting Australian made

Try your new Dusk&Dawn mattress, risk free

Your 100 night sleep trial awaits

Virase®, a clean sleeping environment

Anti-bacterial Guard

A healthy, clean and hygienic sleep

Luxurious, Bio-based Antimicrobial Hygiene

Premium Dusk-Air Technology

Warmer in winter, cooler in summer

Our foams are Global GreenTag certified which means they are better for you

Global GreenTag Certified

Healthier for you and the environment.

A speedy white glove delivery right to your door

Fast Delivery

Fast White Glove Delivery Service


Delivery Timing and Expectations

We are NOT an 'Amazon' type business and we are NOT a bed-in-a-box either. We are a family business based locally in Melbourne and we actually care about the quality of product we sell and the quality of sleep we promise. For this very reason, we don't compromise on time or quality and make every mattress to order ~ tailor made by hand specifically to our customers needs.

Now sometimes this may take a little longer, but rest assured once you receive and sleep on one of our mattresses, you'll soon understand and appreciate why we are super proud of our master tailors and the quality products we make ~ for you! Quality like ours takes time and is well worth the wait.

PSSS. So please don't compare us to other brands promising to ship next day or ones that are made overseas.

Please see below shipping times based on Metro Locations

  • 7-14 working VIC/NSW
  • 10-16 working days QLD
  • 14-21 working days SA / WA

Regional deliveries may take up to 2-4 weeks, based on your location.

Please contact our friendly sales team for more up-to-date timings.

What is included in your white glove delivery service?

Our white glove delivery service is a premium offering that sets us apart. When you choose this service, you can expect a dedicated two-person team to handle your mattress with care. They will transport it to your desired location, place it directly on your bedframe, and ensure a seamless and hassle-free experience for you. Additionally, we offer the option to remove your old mattress and responsibly dispose of it, saving you the trouble of dealing with its disposal. This comprehensive white glove delivery service prioritizes your comfort and convenience every step of the way.

What happens to my old mattress?

Metro locations: for a fee of $100, we will collect your old mattress and take it to a mattress recycler. Unfortunately we can not offer our mattress collection service in regional locations at this stage.

Do your mattresses come in a box?

No, our products are made using high quality materials which do not allow them to be compressed, rolled and squashed into a box. When this is done, quality is compromised and we don't do that.

How do I choose the mattress that is right for me/us?

We have carefully engineered two feels in each model, these two feels will please most. If you are looking for rock hard or super cloud soft, you are in the wrong place.

Comfy-Medium, our most popular feel is supportive with added comfort. Firm-Support is a little firmer and is comfort with added support.

Feel free to give us a call if you would like to discuss the options with one of our trained staff.

Are Dusk&Dawn mattresses environmentally friendly?

Yes, all Dusk&Dawn mattresses are made using Australian made foams and fabrics. We proudly use GECA (Good Environmental Choice Australia) and Oeko-Tex certified materials ensuring the most environmentally responsible products.

What type of bed frame do you recommend?

Our mattresses are designed for best performance when used in conjunction with our matching classic slimline base as part of a total sleep set. 

Where can I try your mattresses?

Right in the comfort of your own home! You have 100 nights to decide if you are happy with your selection. It certainly beats 20 minutes in a mattress shop.

Can I order over the phone?

Unfortunately not, for your security all orders must go through our website.

Do you have AfterPay?

Yes, we also accept ApplePay, Zip and PayPal too.

How much is delivery?

Our Delivery service is 100% FREE in metro areas, Australia Wide. For regional areas it's $250 flat rate. Certain regional areas may experience some delays in delivery. Please ask us for accurate delivery times.

What areas do you deliver to?

We are currently delivering to most regions of Australia excluding NT & TAS ( for potential deliveries to these areas please email support@duskanddawn.com.au ), including regional areas. Due to current freight delays and ongoing Covid-19 restrictions, regional deliveries may take up to 3-4 weeks. Please ask us for accurate delivery times.

What bed sheets fit the Signature mattress?

Due to the height of the Signature mattress being 38cm high, we advise you purchase 'Super Queen' size fitted sheets for a Queen size mattress as they will fit more comfortably around your mattress. These can be found at most bedding retailers across Australia including Adairs.

Is there a trial period?

We want you to be completely satisfied with your new mattress. For this reason, all Dusk&Dawn mattresses come with a 100 night comfort guarantee. During this time you can test your new mattress out in the comfort of your own home. You must own the mattress for a minimum of 30 nights from the date received, this will give your body the adequate time to adjust. If between, night 31-100 you still are not satisfied with your sleep, then let us know and we will arrange to collect your mattress and adjust the firmness before returning it right back to you FREE of charge. 


Please... Don't pay retail prices?

We are sold purely online. If we were to sell to popular retailers, our prices would be double and they would make huge margins. We want to pass those saving on to you - the customer. We pride ourselves on value for money. Quality Australian made workmanship using only premium materials. You simply won't get this quality of build at these prices at the major retailers. They need to make a big margin to pay for staff, lease or bricks and mortar.

Do we offer a refund?

Yes we do offer a refund. But first:

1. You must go through 1 Comfort change first as per our Comfort Guarantee policy;
2. And then if you are still not happy after a further 30 nights of sleeping on it, we will happily refund your money (Minus the shipping cost of $250).