Perfect sleep: What you need to do every night before bed

RESEARCH has revealed the formula for a perfect night's sleep - a room temperature of 16 degrees celsius, curling up on your right hand side … and a few pages of a good old fashioned book before bed.

The study also revealed that to achieve Zen-like sleeping conditions you will also need two pillows and a bedroom painted white.

And for the perfect night's sleep, you should leave at least 37 minutes from when you last check your phone to attempting to fall asleep.

Your optimum sleeping time should be eight hours, and the perfect time to go to sleep is 10:39pm.

And controversially, 44 per cent of people believe they sleep better when their partner isn't in the bed with them, with women more likely to turf their other half out to improve their sleep quality.

Almost half said they slept better when their partner wasn't in bed with them.
Almost half said they slept better when their partner wasn't in bed with them.


The poll of 2,000 Brits, commissioned by mattress company eve Sleep, asked them to name everything that helped give them the perfect night's sleep.

Jas Bagniewski, founder and CEO of eve Sleep commented: "It still seems though, that we have some way to go towards actually putting this knowledge into practise: 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."

It also emerged four in 10 people can't get to sleep unless the room is completely dark, and a quarter can't drop off unless there's a total absence of noise.

Read an actual paper book, not words on a backlit screen.
Read an actual paper book, not words on a backlit screen. Sharyn O'Neill

More than three in 10 of the respondents read a paper book before bedtime to help them sleep, a considerably higher number than those who use an e-reader.

And one in five think having sex before bedtime is the best way to guarantee a restful night's kip.

The majority of the nation sleeps on their right hand side, with their legs curled up, and just one in 20 sleep on their back.

One in four of the people who took part in the survey can't remember the last time they had a good night's sleep, with many saying their lack of slumber is due to the temperature in the bedroom being too hot.

And three in ten say their partner's incessant snoring is what keeps them awake at night.

Cuddling up to your partner is a no-no, even if they don't snore.
Cuddling up to your partner is a no-no, even if they don't snore.

Bagniewski said: "Interestingly, a massive 50 per cent don't sleep well because they are too hot, and the good news is that really is easy to fix.

"A breathable mattress can make a significant difference. Couple that with bedding made of a breathable fabric like linen which allows for good airflow and absorbs moisture, and you should see a very fast improvement.

Half of the respondents believe they're more irritable after a poor night's sleep, and one in five admit they're more likely to eat junk food and are even prone to nodding off during the day.


The key to a great night's sleep

• Be in bed by 22:39 - and try to sleep

• Ensure your room temperature is 16.1 degrees Celsius

• Put on clean bedding

• Make sure the room is totally dark, painted white, and tidied

• Avoid your phone for 37 minutes before sleep

• Read a few pages of a paper book (not an e-reader)

• Sleep on your right side, with legs curled up

• Don't cuddle up with your partner


This article originally appeared on The Sun.

Topics:  editors picks health sleep

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