How To Get The Best Night's Sleep

Picture this: A ridiculously amazing, new, must-have product that's so good it helps you to live more days on this earth, smile more, and makes you better at Words With Friends. Now that’s the ultimate must-have that’s worth fighting people in the supermarket for, isn’t it?

The great news is, it’s available for everybody. It’s sleep. How simple! (In theory.)

If only mid-week drinks with friends, Insta addictions, promotion promising night shifts, and morning pilates classes didn’t destroy all of our good intentions.

So. How much sleep do we really need?

Sleep experts (I wish I had a degree in sleep) recommend a casual eight hours of sleep to properly soak yourself all the benefits. Not very fun fact: Six hours of sleep for 14 nights in a row equals a total sleep deprivation of two nights. It does have a negative impact on your overall wellbeing and increases the urge for nuggets on a Sunday afternoon.

Good quality sleep consists of three elements: depth, duration, and continuity.

So if you can’t always get a solid eight hours of sleep, start with depth and continuity to increase the sleep quality. 46% of individuals with frequent sleep disturbances report missing work, events, or making errors at work. In other words: it’s worth it to work on it.

How to create the perfect slumber environment

‘Where you sleep’ is a key factor in how you sleep. Very much so! Temperature, noise, light, mattress comfort, and electronic devices all have a significant impact on the quality of your sleep.

Create an environment that's cool, dark, comfy and generally zen. Style your space in a way that feels cozy to you. Relaxing without any distraction will improve your slumber straight away.

The right choice of mattress, pillows, and sheets will help you to fall asleep and also to stay asleep. A mattress that is comfortable and breathable is ideal. (Ahem, just like the Koala Mattress with its Australian made, proprietary Kloudcell foam.) (Yes, I’m writing this on a Koala mattress and yes, I’m comfortable.)

The non-disturbance technology is not only useful for a wineglass test with your girlfriends but it also keeps your tossing and turning other-half from rocking your side of the bed and waking you up. In other words: it's a game-changer.

Soft, breathable sheets also have a great cooling effect that will help you to sleep longer and deeper. Look for environmentally friendly TENCEL sheets, which are ideal for cozy and non-sweaty nights.

10 tips for a healthy sleep regime

1. Establish a regular bedtime and waking time.
2. Nap lovers - do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol and nicotine ingestion four hours before bedtime.
4. Avoid caffeine six hours before bedtime.
5. Avoid heavy, spicy, or sugary foods four hours before bedtime.
6. Exercise regularly, but not right before bed.
7. Use comfortable, inviting bedding.
8. Find a comfortable sleep temperature.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve your bed for sleep, avoiding its use for work.