Sleep well-being 101

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There’s no shortage of guidance on discovering how many hours of sleep you should be saving and how to consistently achieve it, because to put it plainly, sleep is Real important. But what can be said about quality sleep and how sleep not only affects but also boosts your overall health and well-being?

Sleep health is central to Sleep numbers mission statement — the brand has been committed to improving everyone’s lives through sleep health, science and research for decades. Sleep Number partners with the world’s leading experts to validate their research and their Sleep Number 360® smart bed and SleepIQ® technology help improve millions of lives. The overall goal of the brand is to improve the health and well-being of society through higher quality sleep.

And as sleep remains a major concern, with a third of U.S. adults reporting not getting enough rest, finding ways to improve and maintain sleep health is critical to the holistic wellbeing of people. society as a whole.

To unravel how well you close your eyes, the role of sleep in your daily life and action steps for better sleep health, the experts at Sleep Number offer the following advice.

The information in this guide is based on guidance from the Sleep Number Scientific Advisory Board, an interdisciplinary team of scientists, physicians, clinicians, and researchers with expertise in sleep science and health.  Together with data from Sleep Number's 360® smart beds, their findings help provide evidence-based sleep and health expertise to Sleep Number's robust technology and design.

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Your general health is inextricably linked to the quality of your sleep, and experts say sleep deprivation can indeed be deadly. And so it’s important to focus on you “sleep health,” a concept defined by Sleep Number as a critical part of overall health and well-being. Sleep health can be optimized by focusing on three pillars: duration, timing and efficiency.

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Individuals are on a increased risk from developing serious health problems, including cardiovascular disease, diabetes and obesity, if they consistently sleep less than seven to eight hours a night. AN sweet spot the recommended rest is seven to eight hours. So sleep should be one of the highest priorities in your daily life for optimal body and brain function.

Nights of consistent quality of rest can also help you stay grounded and centered. The tensions in life are many and unexpected, and consistent, quality rest can calm you down and help you deal with any pressure.

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Myth: Your sleep quality is not affected by your menstrual cycle.

A person’s menstrual cycle affects their body in a number of ways, due to the hormonal changes that occur during that time. And if hormones shift, there’s a good chance sleep will be affected. So any idea that sleep is unchanged during the cycle is false, due to a decrease in the hormone progesterone that directly affects a person’s sleep quality and body temperature. There are many ways to try to make sleep restorative during this time, from regular exercise to getting out in the sun, which can help boost your circadian rhythm.

Myth: Your job satisfaction is not affected by your sleep quality.

It’s common to have moments of dissatisfaction with your job, but a prolonged feeling of unease about your job is an opportunity to first take a look at your health and how it can play a role in your day-to-day life. And if you sleep less than you normally do, or if you suffer from lower quality sleep due to stress and other factors, your work performance and the way you show up will suffer. AN Swedish research study revealed that workers who were tired due to sleep loss perceive their workplace as worse than they are. But the study also found that those who work in stressful work environments sleep less.

Myth: You can use the weekend to catch up on sleep you missed during the week.

Sleep debt is defined by the total result of not getting enough rest, and it’s a problem for more than a third of American adults, according to the CDC. Unfortunately, lost hours of sleep aren’t something you can make up for on the weekends when your time is off or when you’re on vacation, but you can regain your peace of mind. To holistically restore calm, you should routinely seven to eight o’clock of sleep over several nights – not just over a two-day weekend period.

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A consistent bedtime and nighttime routine

Circadian rhythm is defined like your body’s internal clock. One of the keys to quality sleep is: keep that rhythm consistent and in sync with a fixed rest schedule, even on weekends. Some may suffer from social jet lag, given the tendency to stay up late on Friday and Saturday nights. But this disruption in your sleep routine can lead to: increased sleepiness during the day and can lead to a bad mood and even worse health. By using SleepIQ® technology, you can learn your ideal schedule based on your circadian rhythm and the insights help you to keep it.

Exposure to natural light during the day

Day and night are natural signals for your body to both wake up and rest. So, if you’re not exposed to sun rays during the day and if you experience a lack of light at night, your body may confused about what to do and when. This is especially relevant with so many people working from home and going to school, as well as the rise of a remote working economy. So to get a good rest every night, get out into the sun during the day and open your windows to create that differentiation for your body by letting in sunlight.

Regular exercise

Moderate aerobic exercise increases the amount of deep sleep – also known as Stage N3 sleep – you can reach. It’s an important stage in the sleep cycle, as your brain slows down and works to repair the body and improve immune function.

Regulated room temperature

The temperature in your room is a important factor that affects sleep quality, and while each individual has their own preference, make sure your room is set to a cool temperature (at or around 65 degrees) for rest is optimal to achieve healthy and quality sleep.

The right set of sheets can play a role in temperature regulation. The True Temp™ Sheet Set by Sleep Number® features 37.5 technology made from volcanic sand particles that continuously adapt and remove moisture to reduce peaks in heat and humidity.

The right bed

You spend at least a third of every day in bed, so it’s important that your resting place is comfortable and of high quality. The Sleep Number 360® smart bed is the choice of some of the best performing athletes in the world.

Compared to average sleepers, Sleep Number 360® smart bed owners enjoy almost sleep an hour longer per night. And the bed works hard for its owners as a HealthIQ® Wellness report is delivered each month that provides deeper sleep insights and coaching with the goal of improving overall health and well-being. The report provides smart bed owners with a comprehensive summary of their cardiovascular health, circadian rhythm stability, respiratory health and sleep health with their SleepIQ® score.

Soothing Drinks

Mindfulness can play a role into a restorative sleep, and one way to get into a more calm state of mind before bedtime is to enjoy calming drinks that invite to peace and tranquility. Start relaxation with a cup of tea and avoid caffeinated drinks and alcohol a few hours before bedtime. Like diet and exercise, good sleep has a profound impact on our physical, emotional and mental well-being.

From sleep number:

The goal of Sleep Number is to improve the health and well-being of society through higher quality sleep. And sleep science and data are at the heart of our innovations. Our award-winning 360® smart beds take advantage of our patented SleepIQ® technology — learning from over 11 billion hours of highly accurate sleep data — to deliver effortless comfort and individualized sleep health insights, including your daily SleepIQ® score. For a life-changing sleep, visit


This article was funded by Sleep Number and created by Yahoo Creative Studios. The editors of Yahoo Life have not contributed to the creation of this content.