Finnish people get some of the best sleep in the world, and the secret to their success may shock you. While the Western world glorifies a culture of productivity and doing more (hustle culture), people in Finland prioritize rest. The people of Finland know to not answer work emails after work hours are over, or brag about pulling an all-nighter to get ahead at the office. Instead, the priority is to get sufficient, high-quality sleep as an investment in health, wellbeing, and therefore productivity.
How Australians and Kiwis Crush the Sleep Game

Over half of the people in Australia and New Zealand are consistently getting at least 7 hours of sleep per night (which is the standard). How? Australians and Kiwis both prioritize spending time outside, keeping a healthy work-life balance, and cultivating a “rest and recovery” culture over glorifying “the grind“. Put it all together and you get lifestyle changes that give you better sleep.
Goodnight! Who’s Sleeping Tight?

Only 62% of people report sleeping well on a nightly basis, which is a wild statistic. That means over a third of the entire population is regularly experiencing a poor night’s rest. Interestingly, countries with the highest quality sleep aren’t the richest ones or the ones with the most technological advancements. It’s actually the countries that have made getting enough rest a real priority.
The Elite Sleep Triangle

If you want to get rest like the world’s best, there are three core principles you need to follow. Known as the “Elite Sleep Triangle” according to Medium, you first need to set your boundaries. Say no to working late into the night and prioritize your self-care. Second, you need to set yourself up for success. Set up a space for ideal sleeping by keeping your bedroom dark, quiet, comfortable, and without any disruptive technology (yes, we’re looking at you, phone). Third, and most importantly, you have to be consistent. Get to bed and wake up at the same time each day – even on weekends. Sticking to a regular schedule makes a huge difference.
Getting Real About Your Problems

If you’re struggling with sleep issues, the reality is that the issue usually isn’t about when you’re asleep. Often, our trouble is a reflection of our unhealthy relationship with productivity, success, and self-worth. If you’re lying awake at night thinking and stressing about all the things you need to achieve, all the things you still need to do, your sleep will undoubtedly suffer. To transform your rest, the underlying issues need to be addressed head-on.
Building Better Sleep

Addressing the big picture lifestyle and mindset issues will definitely help, but removing the cause isn’t the full fix. Optimizing your daily habits can boost your sleep quality as well – and help ease you off the whole “relax and stop chasing perfection” high you’ve been chasing. Aim for at least 30 minutes of exposure to natural daylight each day, as this helps regulate your circadian rhythm. If you need to take a nap, limit it to 20 minutes maximum and don’t nap late in the day. Go for a nutrient-rich diet full of fruits, vegetables, and whole grains, practice relaxation techniques like deep breathing exercises daily, and avoid alcohol, heavy meals, and screen time before bed.
Optimize Your Environment

Your environment also plays a key role. To create a space conducive to great sleep, keep your bedroom dark and quiet. The ideal temperature is on the cooler side, around 65-68°F (18-20°C). Invest in a mattress and pillow that provide proper support and comfort for your body. Consider incorporating soothing scents like lavender into your space. Reserve your bed solely for sleep and sex – don’t turn it into a workspace. Creating a true sanctuary makes a big difference.
Resting is The Ultimate Advantage

In The West’s hustle-obsessed society, getting proper rest can feel like swimming upstream. But as clearly shown, good sleep habits are not lazy or selfish – they play a crucial role in your health and performance. The most elite sleepers worldwide recognize that how well you sleep is a reflection of how well you live. By making different choices that put sleep first, starting tonight, you can join the ranks of the super well-rested. You have that power.
Sleep Isn’t Just About Recovery

Glorifying the grind will only get you so far; reclaim your right to high-quality rest. Model your own habits after quality sleepers worldwide and you won’t just transform your sleep, you’ll transform your life. When you’re well-rested, you can to show up as your best self and reap the benefits in terms of your health, focus, productivity and overall well-being. So don’t think of great sleep as an afterthought; recognize it as the powerful foundation for living life to its fullest. Sleep isn’t just about recovering from your days; it’s the key to reaching your highest potential.