Sleeping isn’t as simple as it seems! Besides introducing knowledge on sleep duration, cycles, insomnia criteria, and its effects, this article also compiles 6 practical tips to improve sleep quality, helping you overcome difficulties falling asleep. Feeling like your sleep quality isn’t good enough? Want to learn more ways to “sleep well”? Be sure to read until the end!
1. How much do you know about sleep? Complete guide on duration, cycles, insomnia effects & standards
Have you been sleeping well lately? Although everyone knows how to sleep, the science behind it may be far more complex than you think! Let’s explore a series of sleep-related knowledge, including ideal duration, sleep cycles, as well as insomnia standards and effects, to gain a full understanding of “sleep.”
Tip 1: How long should you sleep daily? What is a “sleep cycle”?
According to the U.S. National Institutes of Health (NIH), adults ideally need about 7–9 hours of sleep per day. Most people require this amount to fully restore their energy. However, a small number of people naturally possess the “short-sleep gene” and only need 4–6 hours of sleep.
Besides total sleep duration, completing multiple full “sleep cycles” is also an important reference for adequate rest. Research from the American Academy of Sleep Medicine and the National Center for Biotechnology Information (NCBI) indicates that each sleep cycle consists of falling asleep, light sleep, deep sleep, very deep sleep, and REM (rapid eye movement) stages. Generally, the first cycle of the night takes 70–100 minutes to complete, and subsequent cycles gradually lengthen, with the final cycle taking around 120 minutes.
Although we still know little about the specific functions of each sleep stage, REM sleep is closely linked to dreaming, during which the body performs emotional regulation and memory consolidation. The other four stages mainly contribute to body repair and energy restoration. Therefore, if sleep is interrupted, cycles cannot proceed properly, and even with sufficient total sleep, rest may be incomplete. On average, adults need 4–6 sleep cycles per night to feel fully rested.
Tip 2: Why do we sleep? How does insomnia affect the body and mind?
We often hear that “one-third of our lives are spent in bed,” but have you wondered why we need sleep and why so much of it? As mentioned above, although much about the mechanisms and functions of sleep remains unknown, sufficient sleep helps repair the body, strengthens immunity, and maintains stable mood and cognitive function.
Conversely, long-term poor sleep can affect concentration and memory, reduce learning or work efficiency, and at worst, lead to low mood, anxiety, and even increased risk of chronic diseases (such as hypertension, diabetes, heart disease) and dementia. Sleep deprivation also disrupts hormone secretion, leaving the body in a long-term imbalanced state, putting stress on overall health.
Tip 3: Can’t sleep doesn’t always mean insomnia! Understanding insomnia criteria
Insomnia sounds scary, but how is it defined? According to Castle Peak Hospital citing WHO standards, “insomnia” refers to having difficulty falling asleep, staying asleep, or waking too early for at least three nights per week, lasting over a month, and causing daytime functional impairment such as fatigue, poor concentration, or mood instability. All three criteria must be met for a diagnosis of insomnia.
Thus, occasional sleeplessness does not count as insomnia. If such episodes disappear within a month, they are usually short-term insomnia caused by stress, environmental changes, or illness, and not considered “insomnia disorder.” However, long-term lack of quality sleep is a serious concern. If you frequently have trouble sleeping, it’s recommended to try various methods and seek professional advice when needed.
✨ Further reading: How to fall asleep with insomnia? 4 ways to improve your sleep environment + 5 fast sleep techniques
Can’t sleep? Upgrade your sleep experience with Natural Home bedding
2. Sleeping well isn’t easy: 6 ways to improve your sleep quality
If your sleep quality is poor, where should you start improving it? Besides choosing high-quality and suitable bedding, you can also adjust your daily habits comprehensively: maintain a regular schedule, get sunlight, avoid caffeine and alcohol, reduce electronic device use before bed, and establish the bed-sleep connection, all helping you sleep better!
Tip 1: Choose high-quality bedding
The quality of bedding directly affects sleep comfort. Consider comparing multiple options and follow these principles to select items that are both high-quality and suitable for you:
- Sheets: Choose breathable, soft materials—cotton and silk are ideal. You can also opt for anti-mite and antibacterial sheets to enhance hygiene and protect health.
- Quilts/Blankets: Choose based on warmth. Down quilts are ideal for winter, cooling quilts for summer, and all-season quilts are great year-round. You can select heavier or lighter options for your comfort preference.
- Pillows: Pillow height and firmness depend on weight, neck length, and shoulder proportion. Test pillows before buying and prioritize ones that provide sufficient support to reduce neck and shoulder strain and lower the risk of waking up with stiffness.
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Tip 2: Maintain a regular schedule
Go to bed and wake up at fixed times daily, avoid oversleeping. Over time, this helps establish a stable biological clock, making it easier to fall asleep naturally. Even on weekends, avoid staying up too late or sleeping in excessively, which can disrupt the sleep routine you’ve built.
Tip 3: Get sunlight exposure
During the day, especially within 1–2 hours after waking up, sunlight exposure suppresses melatonin secretion, keeping the brain alert and energized. At night, melatonin naturally rises, promoting sleep. Even if you cannot go outside for long, opening curtains in the morning helps reset your sleep rhythm and improves difficulties falling asleep or waking early.
Tip 4: Avoid caffeine & alcohol
Many people consume coffee, strong tea, cola, chocolate, and other caffeine-containing foods and drinks to stay alert. However, caffeine takes 10 hours to fully metabolize, so consuming it in the afternoon may still affect you late at night, making sleep harder. Alcohol is often believed to aid sleep, but although it induces drowsiness, it disrupts deep sleep and causes frequent awakenings, so it should also be avoided before bedtime.
Tip 5: Avoid electronic devices before bed
Using phones or tablets before sleep excites the brain, and the blue light from screens suppresses melatonin. Together, these can delay sleep onset and reduce sleep quality. It’s recommended to stop using electronics 1 hour before bed and do simple relaxation activities like meditation or stretching to calm the mind and fall asleep more easily.
Tip 6: Establish the “bed = sleep” connection
Use your bed primarily for sleep, avoid working, watching shows, or using devices in bed. Over time, the brain associates “bed” with “sleep,” helping you fall asleep faster.
3. Poor sleep quality? Try Natural Home’s premium bedding!
If you’ve recently been tossing and turning, waking up easily at night, or experiencing daytime fatigue and poor concentration due to poor sleep, consider starting with upgrading your bedding for a major boost to your sleep environment! Natural Home has focused for years on developing high-quality bedding and has earned multiple authoritative recognitions, including Hong Kong Q Mark, Hong Kong Top Brand, and international OEKO-TEX® certification, always making the protection of your sleep quality our top priority.
When it comes to choosing sheets, whether you prefer thick and resilient Egyptian long-staple cotton, smooth and soft Wrinkle-Free Bedding, or luxurious and delicate 100% silk sheets, Natural Home has the perfect option for you! Additionally, we offer down quilts, silk quilts, fiber quilts, and pillows, fully catering to different sleep habits. Want to improve your sleep quality? Switch to Natural Home’s premium bedding and enjoy a comfortable and restful night every night, waking up refreshed and ready to tackle a new day!
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