How to Improve Your Sleep Efficiency

Sleep efficiency is all about how much time you actually spend sleeping compared to how much time you spend in bed. If you’re in bed for 8 hours but only sleep for 4, your sleep efficiency is low.

Improving it means maximising your sleep quality so you wake up feeling rested and ready for the day. Here’s how you can go from tossing and turning to improving your sleep efficiency.

Stick to a Consistent Sleep Schedule

One of the easiest ways to improve your sleep efficiency is to maintain a regular sleep schedule. When you go to bed and wake up at the same time every day, your body starts to anticipate sleep, and it becomes easier to fall asleep and stay asleep throughout the night.

Start by setting a realistic bedtime and wake-up time. Aim for at least 7-9 hours of sleep and stick to it—even on weekends. This will help regulate your body’s natural sleep-wake cycle and reduce your time awake in bed.

Avoid Long Naps During the Day

If you’re finding it hard to fall asleep at night, daytime naps might be to blame. Short naps are refreshing, but long or irregular naps can interfere with your sleep efficiency by throwing off your circadian rhythm. A quick power nap earlier in the day is fine, but if you find yourself needing more, it might be a sign that your nighttime sleep needs some adjustment.

Avoid Stimulation Before Bed

Stimulation—mental or physical—can keep you awake longer than you’d like. If you want to improve your sleep efficiency, be mindful of your evening activities. Screen time, intense exercise, and even certain foods and drinks can interfere with your ability to fall asleep.

Get Exposure to Natural Light During the Day

Your body’s internal clock is heavily influenced by light. Getting enough natural sunlight during the day can help regulate your sleep-wake cycle, making it easier to fall asleep at night. Aim for at least 30 minutes of sunlight exposure in the morning or early afternoon.

If you’re indoors most of the day, try to take breaks to step outside, sit by a window, or invest in a light therapy box that simulates natural daylight. The more exposure you get to bright light during the day, the more your body will recognize the difference between daytime and nighttime, helping you sleep better.

Avoid Lying in Bed Awake

One of the worst things you can do for your sleep efficiency is to stay in bed awake for long periods. If you find yourself unable to fall asleep after about 20 minutes, it’s better to get out of bed and do something relaxing than to lie there worrying about not sleeping.

Go to another room and try a low-stimulation activity like reading a book, listening to soothing music, or practising gentle stretching. Once you feel sleepy, go back to bed. This helps reinforce the idea that bed is for sleep, not for tossing and turning.

From Tossing & Turning To Restful Sleep

Improving your sleep efficiency isn’t about spending more time in bed—it’s about getting the most out of the time you spend there. By following these simple tips, you can enhance the quality of your sleep, reduce the time you spend tossing and turning, and wake up feeling refreshed and ready to take on the day.