You have sleep questions, and we have answers! We asked our smart sleepers to submit their top questions about all things sleep and our Head of Sleep and Behavioral Sciences, SleepIQ^® Health answered. From sleep routines to sleepy snacks, we have tips to help you sleep your best.  

Q: How many hours of sleep should we be getting per night? 

A: This is a great question and one that many people have. The overarching answer is that most adults need 7-9 hours of sleep a night. Younger people need more, and older people often get less, despite still needing 7-9 hours. 

Age is one thing, but do not fall into the false mindset that less sleep is needed as we get older. Having said all of that, there are some people who need more and some who function well on less, but very few people do well on less than 6 hours a night.  

Did you know: Sleep Number^® smart sleepers get 28 minutes more restful sleep per night?* Use your smart bed to track your sleep duration, so you can see the amount of sleep you’re getting at night. 

Learn more about how much sleep you need to perform your best.  

Q: How important is a sleep routine and how does it impact your sleep? 

A: A routine can be a great way to optimize your sleep. And any behavioral change becomes more important if you're struggling with sleep. A consistent wake time, along with getting light in the morning, is a good way to help set your body clock and keep it regular. 

Use smart bed technology to track your circadian rhythm to help you find the best time to go to bed, wake up and more.  

Q: What is the ideal environment for sleeping? 

A: The ideal bedroom environment is one that is free from light and noise and has an ambient temperature between 65 and 70 degrees. Light can decrease melatonin, the hormone that signals your body it’s time to sleep. Noise can disrupt us when we are in the lighter stages of sleep. Combining all of these can lead to better overall sleep quality. 

Our exclusive True Temp™ bedding is designed to do just that, resulting in a more comfortable sleep setup and more restful sleep. Sleeping at the right temperature can even help you stay asleep for longer! Learn more about how temperature can affect your sleep.  

Q: What are the health impacts of lack of sleep over an extended period of time? 

A: Reaction time, memory, and mood regulation are all behavioral effects of a lack of sleep. But there are also more health-related outcomes including a greater risk of health problems.  

You can find personalized monthly wellness reports in the Sleep Number^® app to see your sleep quality over an extended period of time.  

Q: What is heart rate variability (HRV) and how is it measured? How do I improve my HRV? 

A: HRV is a hot topic these days. It generally describes how much your heart rate varies throughout the night. Your heart rate is supposed to drop during certain stages and to raise during others. The ability of your heart rate to drop properly can be a sign of overall health and readiness to take on your day. However, a low HRV could also be a marker of other issues that affect your heart. If you are ever concerned with a low HRV, you should talk to your doctor about your concerns. 

Your smart bed tracks your average HRV so you can see your trends over time. 

Q: Does eating before bed impact sleep? 

A: Eating too close to bed can absolutely affect your sleep. Especially eating foods high in protein or fat can negatively affect your sleep. The best thing to do is to stop eating at least two hours before bedtime. 

Looking for a sleep supporting bedtime snack? Check out this blog to learn more about snacks to help you sleep.  

Q: For those that have variable shifts or work nights, how can they maintain quality sleep with an ever-changing sleep schedule? 

A: This is truly a good question as many who work shifts do struggle. There are some guidelines. If you can stay on a certain shift for a longer period of time and shift less frequently that serves you better.  

Decrease light exposure an hour or so before you intend to sleep and keep your bedroom very dark while you try to sleep. Get plenty of light when you wake up, even if it is dark outside (artificial light works here). Essentially, you have to give your body all of the right cues to sleep when it is time and to stay awake when you are working. 

You can use your smart bed  to track your circadian rhythm for the best time to go to bed, even for night shifters.  

Q: How can I fall asleep faster and stay asleep longer? 

A: Difficulty falling asleep or staying asleep is actually quite common. For many it occurs and goes away within a week or two. But for others, it can become more of a chronic thing. Here are some things to consider: 

• Keep your bed and wake times consistent. Regular bed and wake times can help your body know when to expect sleep versus wakefulness 
• Keep your bed a place for only sleep and intimacy. Doing too many other things in bed can confuse your body as to when to sleep 
• Try not to worry about sleeplessness. I know that is difficult to do, but worry can make it worse. 

If you find yourself unable to sleep, get out of bed and sit quietly until you are very sleepy, then try again. Avoid fighting for sleep while in bed. If all else fails, talk to your doctor. 

Discover additional tips for falling and staying asleep.  

Q: What does my SleepIQ^® score mean and how can I improve it? 

Your SleepIQ^® score is a nice way to see how you're doing night-after-night. It combines several factors that your Sleep Number^® smart bed measures while you sleep. 

The best way to raise your score is to prioritize your sleep over other things, keep consistent bed and wake times, and use your bed mainly for sleep. 

See your potential SleepIQ^® score by taking our sleep quiz. 

Learn more about the science of sleep on our blog, and check out a Sleep Number® smart bed to help you get your best sleep ever.  

Like diet and exercise, quality sleep is essential for optimal wellbeing and performance. Because everyone's sleep needs are different, Sleep Number^® smart beds sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably. Find your  Sleep Number^® setting for your best possible night's sleep, and if you own a Sleep Number^® bed, log in to your  Sleep Number^® Rewards  account to see your exclusive offers, refer friends and more. 

*Based on average SleepIQ^® data from 8/1/21 - 2/28/22 of sleepers engaging with Sleep Number^®setting, SleepIQ^® data and FlexFit™ adjustable base vs. sleepers who have those features but didn’t similarly engage with them.