Recently, the concept of sleep hygiene seems to be top of mind for everyone—as we learn more about how screens, exercise, diet, and almost every aspect of our waking lives affects our sleep, it’s important to correct our habits in order to ensure we’re getting the most out of our few moments of rest.
This is why IKEA joined forces with the National Sleep Foundation (NSF) to study people’s sleeping habits and share how we can individually upgrade our routines for better rest.
„By understanding the sleep challenges faced by Americans, IKEA aims to raise awareness and provide practical solutions for better sleep,“ according to the press release addressing the study.
This study gives insight into the average American adult’s sleeping habits, and it’s not very pretty. Thankfully, the NSF and IKEA have some ideas for correcting behavior to ensure everyone gets the rest they deserve.
How to Elevate Your Sleep Routine
The survey asked what is most important in a sleep environment in order to achieve a good night’s rest; while quality sheets and bedding and air quality made the list, cool temperatures, mattress comfort, and dark room were consistently ranked as most important.
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Cool Temperatures
Depending on what you like, it might be most comfortable for you to crank the heat, throw on extra layers, and jump under the covers for a warm night of sleep. But the NSF says this isn’t the best way to make sure you recharge overnight.
„A bedroom temperature between 60ºF and 67ºF helps promote sleep,“ according to the NSF.
If this sounds torturous to a heat-loving sleeper, try some extra layers or a heated blanket to soften the initial blow.
Comfortable Mattress
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According to the survey, 20% of adults ranked mattress comfort as the most important aspect of a sleep environment.
Mattresses can be an expensive and long-term investment, so it’s important to make sure the one you have (or are planning on getting) really works for you. Medium firm mattresses are recommended for aging adults, as these are often more supportive for common aches and pains that develop over time.
Regardless of your choice, familiarize yourself with the company’s trial and return policies, as many have options to test run a mattress before fully committing. No matter how many times you sit on it in the store, there’s no truer test than spending a few nights sleeping on your new investment.
Dark and Quiet Room
Between phones, pets, and children, it’s no wonder the NSF found that most people’s rooms are neither dark nor quiet enough for proper rest. It can be hard, but in order to truly recharge overnight you have to try to get your bedroom as dark and quiet as possible.
„Use blackout shades to block out unwanted light and dim the lights on devices around you before going to sleep,“ the NSF recommends. „Turn off noisy distractions such as a TV, [and] manage unwanted noise with suitable earplugs or use a sound machine.“
You can also do small things, like cover up small electronics‘ lights, put your phone facedown on the bedside table, or invest in a nice eye mask. Leave the pets in the living room if they’ll let you, and if there are no potential hazards (like young children or older adults in the house), consider investing in some sleep ear plugs as well. All of these things will slowly but surely better your rest over time.
Consistent Bedtime Routine
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This might be the hardest of all, but it’s important to have a good bedtime routine in order to truly wind down, rest, and relax for the night.
According to the study, 67% of adults say they don’t have a consistent, relaxing bedtime routine; making one will help prepare your mind and body ready for rest long before your head hits the pillow.
Almost nobody does it (even though we’ve all heard the advice so many times), but leaving electronics outside of the bedroom is one of the best things you can do for your sleep; instead of scrolling or watching TV before turning in, try reading or journaling.
Try to put the electronics to bed about an hour before you follow suit.
Use this hour to turn down the house, do your pre-bed bathroom to dos, and before you know it you’ll be reaching for your new eye mask and ear plugs. This hour buffer will quickly become a helpful cleaning, organizing, and wind down time only a well-rested adult could look forward to.
IKEA Sleep Survey Results
It’s important to lock down these little things that will elevate your sleep because according to the IKEA and NSF study, things are looking pretty bleak for American adults. According to the study:
- One in five adults says that using technology at night regularly gets between them and sleep.
- 39% of adults reported being dissatisfied with their sleep, and less than 14% of people said they were satisfied with their current sleep.
- 86% of people are willing to miss out on activities they enjoy (time with friends and family, dinners, and concerts) to get a good night’s sleep.
- Two of every three adults in the U.S. are getting less sleep than the seven to nine hours the NSF recommends per night.
The full study has far more insights into American adults‘ sleep habits, and enlightening recommendations for how to correct poor habits.