A good night’s sleep might seem like the most subjective thing in the world, but there is actually a science behind determining how well rested you are.
If you wake up feeling bright-eyed and bushy-tailed, chances are you’ll assume you slept well. You may well have done, but actually there are several tell-tale signs which indicate whether or not you’ve had a good night’s rest. Experts at the National Sleep Foundation have compiled a list of the key factors of a good sleep.
The Makings of a Good Night’s Sleep
According to the National Sleep Foundation, these are the main components of a good night’s sleep:
- You spent at least 85% of the total time you’re in bed asleep. This includes time spent trying to fall asleep, time reading or using a device, and time before you get out of bed in the morning.
- You fall asleep in thirty minutes or less. This indicates that your body is ready for sleep and will therefore provide you with a good rest.
- You wake up no more than once per night. Ideally we’d all like to sleep through the night, but for some of us this is rare. Waking up no more than once a night indicates you’ve slept well.
- You’re awake for twenty minutes or less after you’ve initially fallen asleep. So if and when you do wake up, it shouldn’t be any stretch of time longer than this before you either fall back to sleep or get out of bed if it’s morning.
How to Achieve a Good Night’s Sleep
So what kind of things can you do to try and achieve quality sleep? There are several pieces of advice you can follow to improve your sleep.
- No devices. This is something many of us are guilty of, but using a smartphone or another device directly before trying to sleep is extremely detrimental to your sleep quality. It delays your brain’s rest and consequently results in a longer “trying-to-get-to-sleep” period. Reading can also have this effect, though it is less harmful than using an electronic screen.
- Only go to bed when you’re tired. Many of us will make the effort to go to bed early if we want a good sleep, but going to bed when you’re not tired can have the opposite effect. Trying to force your body to sleep often means you get less sleep than if you’d just waited until you were tired before going to bed.
- Control your room’s temperature. Ensure your room is a comfortable temperature and not too cold or too warm. This will make you less likely to wake up in the night.
- Stay hydrated. Drinking water before bed and having a glass by your bed also results in a higher chance of sleeping through the night. And, if you do wake up, you have less reason to get up if you already have a glass of water beside you.
- Go to sleep on an empty bladder. This is one of the most common pitfalls when it comes to waking up in the night. Going to the toilet before bed gets rid of the anxiety of needing the toilet when you’re trying to get to sleep, and makes you less likely to wake up in the night.
- Treat yourself to a good mattress. Of course, we believe that nothing delivers a great night’s sleep quite like our Medical Grade Foam mattresses. Through independent testing and the many testimonials we receive from happy customers, our Science of Comfort approach helps people of all ages, shapes and sizes enjoy the ultimate in rest and relaxation.