Sleep Tips and Facts

10 Facts About Sleep

Here are some interesting facts about sleep that you may know or may have been too tired to think about.


  1. The record for the longest period without sleep is 18 days, 21 hours, 40 minutes during a rocking chair marathon. The record holder reported hallucinations, paranoia, blurred vision, slurred speech and memory and concentration lapses.
  2. Anything less than five minutes to fall asleep at night means you’re sleep deprived. The ideal is between 10 and 15 minutes, meaning you’re still tired enough to sleep deeply, but not so exhausted you feel sleepy by day.
  3. Teenagers need as much sleep as small children (about 10 hrs) while those over 65 need the least of all (about six hours). For the average adult aged 25-55, eight hours is considered optimal.
  4. Some studies suggest women need up to an hour’s extra sleep a night compared to men, and not getting it may be one reason women are much more susceptible to depression than men.
  5. Feeling tired can feel normal after a short time. Those deliberately deprived of sleep for research initially noticed greatly the effects on their alertness, mood and physical performance, but the awareness dropped off after the first few days.
  6. After five nights of partial sleep deprivation, three drinks will have the same effect on your body as six would when you’ve slept enough.
  7. Exposure to noise at night can suppress immune function even if the sleeper doesn’t wake. Unfamiliar noise, and noise during the first and last two hours of sleep, has the greatest disruptive effect on the sleep cycle.
  8. To drop off we must cool off; body temperature and the brain’s sleep-wake cycle are closely linked. That’s why hot summer nights can cause a restless sleep. The blood flow mechanism that transfers core body heat to the skin works best between 18 and 30 degrees. But later in life, the comfort zone shrinks to between 23 and 25 degrees one reason why older people have more sleep disorders.
  9. Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%.
  10. As a group, 18 to 24 year-olds deprived of sleep suffer more from impaired performance than older adults

The Naturlea Guide to a Good Night’s Sleep 

At Naturlea, we love our sleep and we know you do too! Here’s a guide for you to follow to give yourself the best chance possible of a beautiful deep sleep. For more information, click here

THINGS TO DO

Set a regular bedtime and wake up time Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body close to these times.

Create a calm environment One hour before bedtime, add 6-9 drops of Naturlea’s BeAsleep Essential Oil to an oil burner and close the bedroom door. When you are ready to sleep with room will be filled with the relaxing aromatherapy blend.

Create a relaxing bedtime ritual to help your body get ready for sleep. This could be a bath, reading or another relaxing activity that you do every night before going to bed.

  • Soak in a deeply relaxing BeAsleep Himalayan Crystal Salt Bath for approximately 20 minutes and enjoy the effects of this highly effective and relaxing blend before drifting off to sleep.
  • Spray BeAsleep Sleep Mist onto your pillows, bed linen and the soles of your feet at bedtime. This practise is an excellent way to maintain a relaxed state of mind for a satisfying sleep.
  • Lightly massage your temples, neck, shoulders and feet with BeAsleep Massage Oil before bedtime. The four products in our sleep range all contain the same deeply relaxing blend of aromatherapy oils enhancing a peaceful sleep.
  • Use your bedroom for sleeping only. Best to avoid watching television, talking on the phone, using computers and eating while in bed.
  • Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plugs.
  • Regular exercise is a great way to improve sleep. Just be careful not to do it close to bedtime as exercise produces stimulants that stop the brain from relaxing quickly. Exercising in the morning is a great way to wake up the body.

THINGS TO AVOID

Avoid eating before bedtime

  • Avoid eating a large heavy or spicy meal too close to bedtime. Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night.

Alcohol, Caffeine & Nicotine

  • Avoid too much alcohol before bedtime as it can make you restless. Drinking is also more likely to lead to snoring which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to a hangover.
  • Avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas. Caffeine is a stimulant which can stay in your system for many hours disrupting your sleep.
  • Nicotine is a stimulant which disrupts sleep. Additionally, smokers experience nicotine withdrawal throughout the night making it difficult to sleep.

If you do awake at night avoid the temptation to look at the clock. You don’t need to torture yourself thinking about how much sleep you may have missed out on. It’s actually a great idea to turn off as much electrical equipment as possible in the bedroom as this can also interfere with sleep.