Sleep efficiency is a measure of how much time you spend actually sleeping compared to the time you spend in bed. A higher sleep efficiency means you're getting more quality sleep during the night.
If you spend 8 hours in bed but only sleep for 6 hours, your sleep efficiency would be 75%. This can help you understand if you're getting enough rest.
A good sleep efficiency is typically considered to be 85% or higher, indicating that you are effectively utilizing your time in bed for restful sleep.
Normal sleep efficiency can vary by age, with younger adults often achieving 90% or higher, while older adults may see efficiencies around 80-85% due to changes in sleep patterns.
The 10 3 2 1 rule suggests: 10 hours before bed, avoid caffeine; 3 hours before, avoid heavy meals; 2 hours before, limit screen time; and 1 hour before, start winding down for sleep.
Achieving 100% sleep efficiency is challenging but can be approached by maintaining a consistent sleep schedule, creating a calming bedtime routine, and minimizing disturbances during the night.
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