How to get a perfect night's sleep, according to science
With Canada being the third most sleep-deprived country in the world, it’s no surprise that most of us are often walking around in a daze.
With a 24-hour work cycle and less time to devote to pre-sleep preparation, a lot of people are waking up most mornings on the wrong side of the bed.
Luckily, a new study out of the United Kingdom has revealed the exact formula for getting a restful night’s sleep – and no, it doesn’t involve lighting candles or meditation. The combination is simple: a room temperature of 16 degrees celsius, laying on your right hand side and reading a chapter of a hardcopy book right before you intend to fall asleep.
If you’re really committed to a proper slumber, the following details will also help: use two pillows per person, paint your bedroom white, and leave 37 minutes between the last time you checked your phone and when you plan to fall asleep. If you’re into regimented schedules, according to this study, the perfect time to go to sleep is 10:39 p.m.
ALSO SEE: The 7 sleep mistakes you don’t know you’re making
The study, which was conducted as a poll by the mattress company eve Sleep, also found that 44 per cent of of people admit they sleep better alone, rather than with their partner – and of that 44 per cent, women are more likely to cuddle up solo in the spare room to improve their rest. Three in 10 of those participating in the study admitted their partner’s snoring keeps them awake at night.
When asked why sleep quality has diminished so greatly, the founder and CEO of eve Sleep said despite understanding best practice for quality rest, most are quick to ditch the facts in favour of their own routine.
“It still seems though, that we have some way to go towards actually putting this knowledge into practise,” said Jas Bagniewski. “While we all know that looking at our phones isn’t helpful for example, almost a third of us are still doing it less than 10 minutes before trying to drop off.”
ALSO SEE: Going to bed angry can affect your mental health
Electronics impact quality sleep in more way than one. Even if you aren’t using your phone while in bed, having the glow of electronics or bright lights outdoors isn’t helping you catch some quality zzzs. The study found that four in 10 people can’t sleep unless the room is dark and 25 per cent can’t drift off unless there is radio silence.
If you aren’t into reading, one in five of the study’s participants admitted that having sex right before bed is the best way to promise a good night’s sleep. And even if you prefer tropical vacations, a cooler temperature is paramount in getting a perfect sleep.
More than half of the respondents feel more irritable after a poor night’s rest and admit they are likely to snack on junk food or even fall asleep at work throughout the day. As the third-most sleep deprived country, Canadians need to take this study more seriously, committing themselves to a healthier and happier sleep.
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