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How to fall asleep

- gathered and edited by Dr. Habertag -

We are a bed manufacturer, passionate long-sleepers, sleep connoisseurs and bed-afficionados; we love to live and sleep naturally. Over the course of many years in bed and asleep ;-) we have gathered experience and knowledge, which we want to share with you. We look forward to hearing your questions and feedback on how you fall asleep fastest and most efficient.

We understand there is multiple researches on how to perfect the best night's sleep. Here we share our compilation of some recent studies. Researchers not only study sleep itself, but use simple statics from different sleeping participants. Most importantly, this is our service for YOU - we want to answer your questions ! Please message us on Twitter or Facebook for further answers!

 

Generally suggested, here is the formula for a perfect night’s sleep and unfortunately it may come as a shock...

It is recommended: do not drink alcohol before going to sleep, do not eat after 7 pm, room temperature approximately 16 degrees celsius, curl up on your right hand side, and read a few pages from a good ol' fashion book.

Two pillows is found most desirable. White painted walls reflect the most natural feeling and relaxation for your body. Check your phone approximately 37 minutes before bed and do not look at it again. For optimum sleep it is suggested to have a consistent eight hours, and the perfect time to fall asleep is 10:39pm. Controversially, 44 per cent of people believe they sleep most restfully when their partner is not in the same bed. Women are more likely to initiate this suggestion to improve their quality of sleep.

These are some simple statics found from sleeping participants. It is found that 4 out of 10 people cannot fall asleep unless the room is completely dark. More than 2 out of 10 people cannot fall asleep unless there is a total absence of noise. More than 3 out of 10 people read a paper book before bedtime and a receive a restful nights sleep, proving a considerably higher number than those who use an e-reader. 1 out of 5 people think having sex before bedtime is the best way to guarantee a restful sleep. The majority of the nation sleeps on the right hand side, with their legs curled up, and only 1 out of 20 people sleep on their back.

1 out of 4 people who participated in this survey cannot remember the last time he or she had a good night’s sleep. Many participants say their lack of sleep is due to the temperature in the bedroom. 50% of people do not sleep well because he or she is too hot - Please keep in consideration that encased coil mattresses, with plenty of air moving up and down their pockets, sleep up to 38% cooler than foam mattresses. Natural bedding made of a breathable fabrics and naturally hygroscopic fillings such as feather and down for good airflow and moisture absorption. 3 out of 10 people say their partner’s loud breathing or snoring is keeping them awake - which underlines partners sleeping in separate beds. 

Half of the participants believe they are more irritable after a poor night’s sleep, and 1 out of 5 admit they are more likely to eat junk food and are prone to nodding off during the day.

People who felt they had more meaning and purpose in their life were 63% less likely to have sleep apnea and 52% less likely to have restless legs syndrome. This connection could work two ways: First, people who feel good about their life tend to be more proactive about maintaining good health, such as staying active and exercising regularly, both of which are linked to better sleep. Or secondly, people who battle age - issues that dampen one's outlook on life, like depression and heart disease. These tend to lead toward sleep problems.

Sleeping with your pet in the same room may have a positive effect on your sleep - as long as they do NOT join you in bed. 

Lastly, change your sheets (and pajamas!) every 2, latest 4 days. The positive effect of clean bedding overrides all other aspects that may come into important distinction. 

Technical sleep gadgets such as sleep tracker apps, sleep monitors, etc. have proven to correctly measure these effects, but interestingly not to improve any of them. In fact, interacting with a technical app on your phone for tracking your sleep may actually counteract some of the measures below, which already have proven to be successful. Since there is not much positive evidence for these trails - you better just sleep !

Summary

  • Be in bed by 22:30 - trying to fall asleep
  • No alcohol or food after 21:00
  • Ensure your room temperature is 16 degrees Celsius / 55 Fahrenheit
  • Use clean, ideally natural bedding
  • Make sure the room is completely dark, white walls, and tidied
  • Avoid your phone a good half an hour before sleep
  • Read a few pages of a paper book (not an e-reader)
  • Sleep on your right side, with legs curled up
  • Do not cuddle up with your partner
  • Keep your pet in your room - NOT in the bed
  • Change sheets and PJs every 4th night

Finally, science has found that shorter sleep leads to a shorter life - which is now scientifically proven - and if that is not motivation enough, here is a consolation: sleep is very much an individual thing, and what may be correct for one, may be counterproductive for the other. So you can work along the statistical averages listed here, but pay close attention to what works best for YOU.