A comfortable online mattress can improve your sleep efficiency

What is Sleep Efficiency and How Is It Connected to Sleep Quality?


See My Favorite Products of 2021!
Select a list >MattressesToppers & PadsCooling/HeatingPillowsSheets
Touch a tab above to reveal my top picks for that category.
Of the 60+ beds I've reviewed, these are my current favorites:
My Top PickType of MattressPrice
1. Saatva ClassicInnerspring$799 - $1,599
Save $200!
2. Puffy LUX
Luxury Foam$1,145 – $1,695
Save $300!
3. Leesa Original
Budget Foam$594-$1019
"Up to $180 off mattresses
+ FREE SHIPPING"
4. Nest Alexander HybridLuxury Hybrid$949-$1,699
Save 20% USE CODE: PREzzzDAY!
5. PlushBeds Botanical BlissLuxury Organic Latex$1049 – $2,048save $1,200 off Bedroom Mattresses + Free Luxury Sheet Set.
6. EcoterraBudget Latex$749 - $1,249
$150 off mattresses with code SALE150
7. DreamcloudLuxury PillowTop$599-$1,099
Free Sheets, Protector and Pillows
8. LaylaFlippable/2-Sided$499 - $999
Save $200!
9. Big FigFor Plus-Sized People$1,299 - $1,999
Save $200 with code: BEYOU
10. HelixCustom-Fit$500 - $1,149
Save $200!
Mattress toppers & pads are a great way to cool your bed and extend its life.
Topper SizeMaterialFirmnessWarr.
LINENSPA
LINENSPA 2 Inch Gel Infused Memory Foam Mattress Topper, Twin
Best Value2"Gel memory foamMedium3 years
MOLECULE AIRTEC
MOLECULE AIRTEC
Best Comfort3"Memory foamMedium-firm5 years
MyPillow
MyPillow Three-inch Mattress Bed Topper (Twin)
Best pressure point relief3"FoamMedium-firm10 years
LUCID
LUCID 2-Inch Ventilated Gel Infused Memory Foam Mattress Topper - Full
Best cooling2"Gel memory foamSoft3 years
Milemont
Milemont Mattress Topper Twin, 2-Inch Cool Swirl Gel Mattress Topper for Twin Size Bed, Blue
Best for back pain2"Gel memory foamMedium10 years
Pure Green
Pure Green 100% Natural Latex Mattress Topper - Firm - 2 Inch - Queen Size
Best for stomach sleepers2"Natural latexExtra-firm5 years
Sleep Innovations
Sleep Innovations 4-inch Dual Layer Gel Memory Foam Enhanced Support, King, Made in the US Mattress Topper
Best for side sleepers4"Gel memory foamSoft10 years
Sleep Number DUAL TEMP
Sleep Number DUAL TEMP
Best temperature regulation-Forced Air-1 year
TEMPUR ProForm
Tempur-Pedic TEMPUR Supreme 3-Inch Mattress Topper Medium Firm, Full, White
Best memory foam3"Memory foamMedium-firm10 years
Avocado Green
Avocado Green
Best organic2"Organic latexSoft/firm10 years
Bed cooling/heating systems have come a long way – especially the BedJet, my favorite.
SystemTypeBest For...Temp. RangeControl
BedJet V3
BedJet V3
Air cooledBEST OVERALL (esp. for night sweats)66°F-104°FWireless remote control/smartphone app
ChiliPad Cube 3.0
Chili Technology chiliPAD Cube 3.0 - ME and WE Zones - Cooling and Heating Mattress Pad - Individual Temperature Control, Great Sleep Enhancement, Wireless Remote Integration (Queen (80" L x 60" W))
Water cooledBest water cooling system55°F-115°FWireless remote control
Ooler Sleep System
Ooler Sleep System
Water cooledBest temperature control55°F-115°FSmartphone app via Bluetooth
The Pod by Eight Sleep
The Pod by Eight Sleep
Water cooledBest smart cooling system55°F-115°FSmartphone app/smart voice assistant
Mattress Cooler "Classic"
2020 Mattress Cooler "Classic" Chilled Water Sleep Cooling System (Now with a Spare "27x63" Cooling Pad)
Water cooledBest budget cooling systemN/AWireless remote control
SleepNumber Dual-Temp v3
SleepNumber Dual-Temp v3
Air cooledN/ARemote control
bFan Cooling System
bFan Cooling System
FanBest bed fanN/AWired remote control
Brookstone bed fan
Brookstone Bed Fan with Wireless Remote
FanN/AWireless remote control
These pillows excel at relieving neck and shoulder pain:
PillowWhy I Like It
PlushBeds Shredded Natural Latex Pillow
Best Cooling Mattress Pads

best shredded latex pillow for side sleepers
Coop Home Goods Memory Foam
Coop Home Goods - Premium Adjustable Loft Pillow - Hypoallergenic Cross-Cut Memory Foam Fill - Lulltra Washable Cover from Bamboo Derived Rayon - CertiPUR-US/GREENGUARD Gold Certified - Queen
perennial, proven Amazon Choice with over 16,000 reviews
MARNUR Contour Pillow
MARNUR Cervical Memory Foam Pillow Orthopedic Contour Pillows for Neck Pain Ergonomic Pillow with RoHS Certification and Pillowcase Covers, White(23.5×14.5×5.5 Inch)
perfect spine support using a groove down the middle
SleepRightSplintek Side
SleepRight Splintek Side Sleeping Pillow Memory Foam Pillow – Best Pillow for Sleeping On Your Side – 24" x 5" Standard Size
full facial cradle plus a perfectly-angled shoulder cradle
Xtreme Comforts Adjustable Pillow
Xtreme Comforts Hypoallergenic, Adjustable Thickness, Kool-Flow Micro Vented Bamboo Shredded Memory Foam Bed Pillow for Sleeping, Back, Stomach & Side Sleepers, Queen Size, Made in USA
thinner and softer than most, so your head will not bend back
UTTU Sandwich Pillow
UTTU Sandwich Pillow, Adjustable Memory Foam Pillow, Bamboo Pillow for Sleeping, Cervical Pillow for Neck Pain, Neck Support for Back, Stomach, Side Sleepers, Orthopedic Contour Pillow, CertiPUR-US
designed specifically for neck support and alignment.
Mediflow Water Pillow
Mediflow Fiber: The First & Original Water Pillow, clinically Proven to Reduce Neck Pain & Improve Sleep. Therapeutic, Ideal for People Looking for Proper Neck Support
clinical tests prove it reduces neck pain
Cradle Me Cervical Pillow
Cradle Me Cervical Pillow - Orthopedic Contour Memory Foam Pillow for Back and Side Sleepers with Neck and Spine Support - Helps Reduce Back and Neck Pain
best overall design with lots of position choices
KaUa Neck Roll
K Ka Ua Neck Roll Pillow Cervical Bolster with Bamboo Cover – Memory Foam Spine Lumbar Traction Spondylosis Support 4” Diameter x 17 “Length (4 Inch)
1,000s of satisfied customers & rave reviews
J-Pillow Travel Pillow
J-Pillow Chin Supporting Travel Pillow - 2020 Version - British Invention of The Year Winner - Supports Your Head, Neck & Chin (Blue)
added chin support prevents your head from falling forward.
EPABO Contour Memory Foam Pillow
EPABO Contour Memory Foam Pillow Orthopedic Sleeping Pillows, Ergonomic Cervical Pillow for Neck Pain - for Side Sleepers, Back and Stomach Sleepers, Free Pillowcase Included ( Firm & Queen)
Designed to support and cushion you neck and shoulders
J-Pillow Travel Pillow
AVOCADO GREEN PILLOW-Loveable non-toxic pillow has an adjustable fill, made from GOLS organic certified latex and GOTS organic certified kapok.
An all-natural, organic and vegan pillow with an adjustable loft to suit all sleeping positions
These are my favorite luxury sheet sets sold online:
Best Luxury SheetsIncludesSizesColours
Parachute
Parachute
Fitted sheet + two pillowcasesTwin to Cal KingSand, Slate, White, Light Grey, Blue
Brooklinen
Brooklinen Luxe Core Sheet Set – Includes 1 Flat Sheet, 1 Fitted Sheet + 2 Pillowcases – 480 Thread Count Sateen Sheet Set – 100 Percent Long-Staple Cotton – Oeko-TEX Certified – Smoke – Twin
One flat sheet, one fitted sheet, and two pillowcases.Twin to Cal KingWhite, Cream, Steel, Smoke, Smoke Stripe
Saatva
Saatva
One flat sheet, one fitted sheet, and two pillowcases.Twin to Cal KingWhite, Ivory, Grey
Boll and Branch
Boll & Branch Luxury Fair Trade Long Staple Organic Cotton Sheet Set - Full, Natural
one fitted sheet, one flat sheet, and two pillowcases.Full, Queen, King, Cal King onlyWhite, Solid Natural, Striped White, Pewter
Best For Specific Needs Soft and Warm: Parachute’s Sateen sheets Most Luxurious: Brooklinen’s Linen sheets Organic Luxury Sheets:  Saatva Lofton Organic sheets Breathable/Cool: Percale sheets from Parachute or Brooklinen
NOTE: We earn from qualifying purchases made via Amazon Associates and other affiliate programs. Learn more.

You are probably not sleeping as much as you think you are.

You go to bed at 10pm and wake up at 6am but you still feel tired and poorly rested despite spending 8 hours in bed.

The problem is that you probably didn’t spend all that time asleep. You may have actually slept for just 5-6 of those 8 hours.

This happens to a lot of people mostly because of insomnia. You go to bed early but fall asleep a couple of hours later.

If that’s the case with you, you have what sleep experts call low sleep efficiency and it is affecting your sleep quality.

What is Sleep Efficiency?

Your sleep efficiency score is directly linked to your sleep quality
Your sleep efficiency score is directly linked to your sleep quality

Sleep efficiency is the percentage of time that you are actually asleep when lying in bed. You can also say it is the ratio of the time you are asleep to the total time you spend in bed.

So let’s say you went to bed at 10pm and woke up at 6am. That’s 8 hours in bed.

But maybe you browsed your phone for an hour while lying in bed and then spent the next hour trying to force yourself to sleep.

So out of 8 hours, you slept for 6. Your sleep efficiency for the night was 6/8*100, which is 75%. It could be even lower since you probably woke up a couple of times during the night.

According to sleep experts, the ideal sleep efficiency should be 85% or higher.

If you can hit an efficiency of 90% or more, then you are a very good sleeper. It means you fall asleep within minutes of getting into bed and you stay asleep for most of the night.

With a 90% efficiency score, you should have been awake for only 48 minutes of your 8-hour bedtime.

You’ll feel more rejuvenated and relaxed than someone who achieved a 70% efficiency score (2hrs 24mins awake out of 8hrs in bed).

Why is sleep efficiency so important anyway?

Because it is directly related to your sleep quality.

A high score means you are sleeping well. A low score tells you that you should work at improving your sleep quality. It’s usually a sign of insomnia or some other sleep disorder.

How to Measure Your Sleep Efficiency

Sleep efficiency is often measured by sleep doctors during a sleep study.

If you have a sleep disorder, your doctor may refer you to a sleep specialist. They will then observe you for a night (or several) in what is called a sleep study.

One of the things they measure to diagnose your condition is sleep efficiency.

They have all sorts of machines and sensors to precisely observe and measure your sleep and wake periods (while in bed). This allows them to get an accurate score of your sleep efficiency.

But you can also try to measure your own sleep efficiency at home. It will not be as accurate but it will give you a rough idea of how well you are sleeping.

The easiest way to do this is by using a sleep tracker. This can be a sleep-tracking app or a fitness tracker that also monitors your sleep.

These trackers calculate the total amount of time you are restless in bed and the total amount of time you are asleep.

Some will actually give you the sleep efficiency score while with others you have to calculate it yourself from the sleep metrics provided.

If you have to crunch the numbers yourself, simply take the total time spent asleep, divide it by the total amount of time you spent in bed and multiply it by 100.

Track your sleep efficiency score over several weeks to see how it changes in respect to your stress levels, sleep routine and other factors.

How to Increase Your Sleep Efficiency

Shut down gadgets and sleep on a comfortable online mattress

  • Shut down all devices an hour before going to bed. These gadgets produce blue light which interferes with your brain's ability to put you to sleep. But it’s not just about the light; the emotions stirred up as you browse social media or news sites can keep you awake for longer.
  • Optimize your sleeping environment. Make sure the bedroom is cool, quiet and dark. You can also listen to sleeping sounds to help you sleep faster.
  • Make sure your bed itself is comfortable. If your mattress is worn out, take a look at our best online mattress reviews to find a comfortable, cool and supportive mattress.
  • Adjust your bedtime. If it takes longer for you to fall asleep, sleep 15-30 minutes earlier than usual so that you still get close to the recommended 7-8 hours of real sleep time.
  • If you cannot sleep, get out of bed. The more you struggle to sleep, the more anxious you get and the more difficult it becomes to fall asleep. Your sleep efficiency score will get worse. Get out of bed and focus on something else like reading or writing until you feel sleepy.

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