Revealed… the formula for a perfect night’s sleep

Sleeping at home, or heading abroad, getting a great night’s sleep depends on many factors – and new research claims to have found the formula to guarantee a perfects night’s slumber.

Here’s all you need to know about following the formula and ensuring lack of sleep doesn’t impact on your holiday or performance in the office…

So what’s the formula for a perfect night’s sleep

Research from mattress company, eve Sleep, has revealed what it claims to be the elements required to create the perfect conditions for an uninterrupted night’s sleep.

All you need to know here for the perfect night's sleep

All you need to know here for the perfect night’s sleep: Image Comzeal/Thinkstock

Room temperature: Not too hot, not too cool, set the air-con or central heating thermostat for 16C.

Room colour: It seems that cosy colours aren’t doing it for Brits in the bedroom. The survey placed white as the wall colour most conducive to sleep.

Prepare to sleep: Grab your favourite book – and we’re talking real paper here – and read a few pages as you lie back and relax. The survey tells us three times as many successful sleepers read ‘real’ books compared with e-readers.

How to lie: The formula says curling up on your right hand side is most likely to induce the Zzzzzs. Just one in 20 of us sleep on our backs, apparently.

Pillow talk: Getting your head elevation correct is essential in our search for sleep – grabbing two pillows is a must for successful sleep-hunters.

Time to put down the smartphone: Putting your smartphone to sleep at least 37 minutes before you hunker down beneath the duvet is essential to getting the best from your bedtime.

What time should we go to bed: There’s just time to watch the evening’s big TV drama before slipping into your PJs and getting ready for sleep at 10.39pm.

How long should we be sleeping for: The standard eight hours still rings true here.

And here’s the controversial bit 1… The survey reveals 44 per cent of people claimed to have a better night’s sleep when their partner was elsewhere ­– with woman more likely to eject their other half in an attempt to improve their sleep. One in three identify snoring as the underlying reason. Sofa time?

And here’s the controversial bit 2…Providing their partner hasn’t been banished from the room, it seems 20 per cent of us cite having sex as the perfect way to grab a great night’s sleep.

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

How to have a perfect night’s sleep

Here’s the rundown of what you need…

  • Go to bed at 22:39
    ● 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
    ● Wear pyjamas
    ● 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

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