Everyone loves a new piece of research and the Sleeping Duck team is no different, especially when it deals with our favourite topic – sleep!
So now we know how much sleep we need. The National Sleep Foundation has released a new study^ for the right amount of sleep people should be getting each night.
Developed by a panel of experts, the new guidelines have broken down sleep requirements for each age group: In light of the new guidelines, it is important to recognise the impact of poor sleep on human function and wellbeing.
Too little sleep over several nights leaves you tired, unable to concentrate, depressed, anxious and, eventually, if it continues, at an increased risk of diabetes, high blood pressure and obesity. Lack of sleep can also slow development in younger children and make them irritable*.
Data** collected by the organisation also revealed the right mattress was a major factor that affected sleep.
93% of respondents said a comfortable mattress was important in getting a good night's sleep.
Despite this number, the National Sleep Foundation Nearly reports 41% of people have problems with tossing and turning at least a few nights a week, while nearly a quarter say they have problems with disruption from partner movement.
Other issues that affected sleep quality included:
Are you having trouble sleeping?
Here are our top 4 tips to get a better sleep:
1. Invest in a good mattress
This is the most important factor in the quality of your sleep. After rigorous designing and testing, we've come up with the perfect mattress design.
All Sleeping Duck mattresses have been scientifically engineered to provide the essential level of support to ensure proper sleeping alignment. Our materials have been specifically designed to prevent sagging and dipping, whilst allowing an independent sleep. Your partner's tossing and turning will never wake you up again!
Hint: You can even pick two separate firmness levels, if you both have different preferences.
2. Room design matters
Steer clear of bright colours and too much light. Neutral tones and a dark room help relax your mind. Too much brightness can inhibit the production of sleep hormone melatonin in your brain, making it difficult to get some shut-eye.
Hint: White bed sheets might be doing you damage. Opt for a darker colour or try a bold black sheet.
3. Clean your room
Mum wasn't joking when she said clean your room. 62% of people said they struggled to sleep with a messy room. A cluttered room makes for a cluttered mind! A tidy space with plenty of fresh air and free of allergens will have you counting sheep in no time.
Hint: If your bedroom gets too hot, open the window or turn on the air-conditioner. The hotter your room is, the harder you body has to work to cool it down, meaning less sleep for you.
4. Limit screen time
Step away from the computer, turn off the TV and put your phone away. While many of us like to sit in bed and scroll through social media, it isn't helping you get to sleep. Instead of making us sleepy, artificial light from screen time has the opposite effect, stimulating the brain and keeping us awake.
Hint: Aim to switch off at least 30 minutes before going to bed.
What helps you get to sleep? Leave us a comment below.
^Hirshkowitz.M et al. (2015) National Sleep Foundation's sleep time duration recommendations: methodology and results summary, Sleep Health. http://www.sleephealthjournal.org/article/S2352-7218(15)00015-7/pdf
*Cranky babies are not fun.
**National Sleep Foundation (2015) What Makes A Good Night’s Sleep. http://sleepfoundation.org/healthy-sleep-tips/page/0%2C1/